21-18-15
KB swings
Knees to elbows
Double unders
Farmer carry 50 yards Right/50 yards left after first two rounds.
After you complete last round of 15 reps you finish with a...
Strict press:
A.) 3x10 @ 67.5%
B.) 4x5-7(+5)
BB bent rows: 2x8-10
Face pulls: 3x20
WOD: 10 min AMRAP
Push press x 3
Ball slam x 5
Russian twist x 10
RM
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Med ball throws x 5
Box jumps: 5x2(+ from last week)
Power cleans:
A.) up to a HS(heavy single)
B.) 5x3(+5)
Conditioning: prowler spread sprints x 30 yards x 10 reps
RM
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Bench press:
A.) 3x10 @ 67.5%
B.) 4x5-7(+5-10#)
Pull-ups: 2xAMAP
Banded tricep extensions: 3x20
WOD: 10 min AMRAP
40 yard sprint
Plyo push-ups x max reps unbroken
Rinse and repeat
RM
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Back squats:
A.) 105% x 1, 80% 2x6
B.) 5x5(+10)
Evil wheels: 2x10-15
WOD: 5 rounds
OH walking lunges w/plate x 20 (10 each)
KB swings x 15
RM
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400m run
Rest 2 minutes
6 rounds
Complete as many reps as possible in 30 seconds then rest 30 seconds for both movements for 6 rounds
Deadlift
Burpees
Rest 2...
Power cleans:
A.) 5x2 @ 85%
B.) 5x3(+5)
Box jumps: 6x3
Med ball throws x 5
WOD: 12-9-6-3
DB thrusters
KB swings
Pull-ups (strict)
RM
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Bench press:
A.) 40/50/60% x 5
B.) 4x5-7(+5)
1 arm DB rows: 2x10
DB upright rows: 2x10
WOD: CF Football
150 push-ups for time
*1/2 gasser penalty for stopping or resting on chest
RM
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