Monday, Aug 8
STRENGTH
bench press 5 x 5
WOD
9 minutes on the clock
5 rounds
sprint to grate
10 jumping squats
sprint to start
10 KB SDHP, 55/40
then,
max KB swings, 55/40
Tuesday, Aug 9
WOD
row 500m
10 DB renegade man makers, 45/30
run 400m
10 DB renegade man makers
row 250m
5 DB renegade man makers
run 200m
5 DB renegade man makers
Wednesday, Aug 10
STRENGTH
OH squat 5 x 5
WOD
20-2
alt 1-arm DB snatch
2-20
walking lunges
Thursday, Aug 11
WOD
row 1000m
then,
21-15-9
wall ball shots, 20/14
box jumps
power snatch, 95/65
Friday, Aug 12
WOD
3 rounds
50 DU’s
10 clean and jerks, 135/95
7 muscle ups (scale 7 chest to bar pull ups, 7 ring dips)