25
Jan
Monday
SKILL
3 Rounds of:
:40 sec ON / :20 sec OFF
Handstand Wall Kick Ups or Wall Climbs
Jack Knife Sit Ups
Alternating Pistols or banded Pistols
STRENGTH
Back Squats (Week 4 – week 3 – use the same weight for this cycle)
5 @ 40%
5 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
2 min of Max Hand Release Burpees
rest 1 min
2 min of Max Reverse Grip Pull Ups
rest 1 min
2 min of Max Power Cleans (155/105)(135/95)(115/75-55)
rest 1 min
4 Rounds for time of:
12 Deadlifts
9 Front Squats
6 STO