Monday

SKILL

 

Row 500 m

 

then…

 

1 Rounds of 

 

20 Alternating Single Leg Hip Bridges

20 Mountain Climbers

20 Jumping Jacks

20 Walking Lunges

20 meter Bear Crawl

20 PVC Good Mornigs

20 Air Squats

 

STRENGTH

 

Deadlifts (use the same weight from last week)

 

5 @ 40%

5 @ 50%

5 @ 60%

3 @ 70%

3 @ 80%

3+ @ 90%

 

(15 min cap)

 

WOD

 

7 Rounds ea for time:

 

3 Muscle Ups (rings or bar)

6 Power Snatches

30 DU’s

9 Burpees

REST 1 min

 

L1 – 75/55-45, 80 Single, 9 Dips (box or bench), 5 Rounds

L2 – 95/65 – 20 DU’s, 9 Dips (matador or rings)

L3 – 115/75

 

(27 min cap)