`

Thursday

WOD: 3 Rounds for Time (Fight Gone Bad Style = 1 minute at each station)

1 – Min Max Rep Power Clean 75/55#

1 – Min Max Rep Press 75/55#

1 – Min Max Rep Ab Mat Situps

1 – Min Max Rep Single-Arm(alternate arms) KB Snatch55/35#

1 – Min Max Rep Double-Unders

1 – Min Rest

_______________________________________________________

Endurance: 6 am @ Eli Whitney Museum – on Whitney Ave

2, 3 or 4 times Conners to the Whale ~ 1.5 miles

=======================================================

Friday

WOD: 5! (5 reps, 4 reps… all the way down to 1 and 1)

Hang Clean 155/95#

Rope Climbs

With 10 Hand Release Pushups after each set

========================================================

Saturday

WOD: “Daniel”

For time:

50 Pullups

400 meter run

21 thrusters 95/55#

800 meter run

21 thrusters

400 meter run

50 pullups

========================================================

Sunday:

Amnesty – come makeup a workout you may have missed or work on some skills

2 Comments