Tuesday WOD

Deck squat cleans 1 rep on the min for 10 min @ 90% 1rm

3 rounds
2 min stations
Heavy rope drag
Box jumps
Jumping rope chinups
Rest station


- Posted using BlogPress from my iPhone

Saturday WOD

Back Squat 5, 5, 5, 5, 5
Glute ham raise 3 sets

For time
Swim with 1:1 work rest ratio
100m
200m
300m
400m


- Posted using BlogPress from my iPhone

Thursday WOD

Floor Press 1, 1, 1, 1, 1

21-15-9
Bench BW
Pullups
Calorie Row

2.5km run for time


- Posted using BlogPress from my iPhone

Tuesday WOD

Deck squat cleans 3, 3, 3, 3, 3

Rowing sprints
15 sec @ maximal effort - high s/m
Row easy 45 sec @ 50% effort
repeat 10 times
(rest 5 min)
20 sec @ maximal effort - high s/m
Row easy 60 sec @ 50% effort
repeat 8 times
(rest 5 min)
25 sec @ maximal effort
Row easy 75 sec @ 50% effort
Repeat 6 times


- Posted using BlogPress from my iPhone