Strength A1: Hang Power Snatch (from above knee) 3 at 50%, 60%, 65%, 70%, 70% A2: Reverse Lunge (tempo - 3s up) * Superset A1 and A2 (i.e. alternate A1 and A2 movements) Conditioning 10 rounds for time 6 pull-ups 6 push-ups 6 pistols or 12 jumping lunges *rest 1 min b/w rounds **hard and fast rounds - push yourself!**...
strength: 5x3 DL same as monday Wod: 1 min on 1 min off 6 rounds 2 rope climbs max OHS 95/65 (realy try and recover on the min off so you can knock out those rope climbs fast then pick up the bar once and hold on for as many reps as possible for the remainder of min)...
Korwod: tabata plank hollow hold superman Wod: 30-20-10 HSPU DUx3 (90-60-30) lunges farmer holding 35x2/26x2 (even thou the reps decrease it might be benificial to break it up early to save the shoulders for the back half of the wod)...
Strength: run 1 mile Wod: 5RFT row 300/250 meters 12 C2B (a lot of pulling in this wod so make sure to lean back drive with the legs on the rower)...
Strength: Snatch 10 reps to get to your heaviest snatch for the day Wod: 9 min AMRAP 10 power cleans 135/95 8 BFB (focus on being effecient on the bar and nice strong clean power cleans to save energy throughout the workout and and burpees)...
Strength: 5x3 back squat all at 87.5% Wod: 10 RFT 200 meter run 10 T2B (their should be only maybe 1 break on T2B. see if you can move through this one with consistency)...
Strength: DL 6x4 work up to solid weight and form Wod: every min on the min including 0:00 stop and complete 5 MU until 50 burpee box jump overs are complete (pick a movement that you can complete in about 20 sec and then move steady on burpees)...
Strength: 1 strict press+3 S2O work to heavy (the strict press might be the limiting factor but then get those last 3 reps knocked out however after) Wod: every 4 min complete for 5 sets 20/16 cal Row 20 push ups 20 GHDSU (modify to where this shouldnt take over 3 to 330 minutes per round)...
Wod: 10RFT 3 Clean and jerks 165/115 200 meter run 1 round of "cindy" (this is a long one so just focus and tackle one movement at a time)...
Strength: hang Snatch+ snatch work to solid complex (this is without letting go of the bar work to heaviest with good form of the complex) Wod: 100 DU 40 Wallballs 6 Ring MU rest 2 min repeat (again anytime their is a rest within the wod you must try and push and hope your can recovery for next set)...