`

Saturday

Warmup: 

500 meter row

10 wall balls

400 meter row

15 wall balls

300 meter row

20 wall balls

++++++++++++++++

WOD: For time

30 pullups

800 meter run

15 Cleans 155/105#

400 meter run

15 Cleans

800 meter run

30 Pullups

++++++++++++++++

Sellout: OTMx10 minutes

3 - Banded Back Squats @ BW 

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

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

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

Monday

Warmup: 2 Rounds of

300 meter row

10 box jumps

20 lunges

10 med ball cleans

++++++++++++++++++++++++

Buy-in: 4x8 weighted ring rows

++++++++++++++++++++++++

Strength: 6xComplex ~ athlete picks weight

From the Rack- Bar on Back athlete performs the following complex without re-racking 

6 Lunge Steps + 6 Back Squats

++++++++++++++++++++++++

WOD: OTMx20 minutes of:

Odd Minutes - 20 seconds max distance row

Even Minutes - 20 seconds max distance run of 10 meters

++++++++++++++++++++++++

Sellout: 4 Rounds for Time

5 Shoulder to Over-head 185/135#

5 Bar Muscle Ups

 

Comment