Skill:
Du’s
Max 8mins
Attempt
100 du’s (if your max set is 1-25)
200 du’s (if your max set is 26-50)
300 du’s (if your max set is 50+)
* Goal is to do it as fast as possible in as least amount of sets as possible
WOD:
3 rounds
Run to crown and back
7 ring mu’s (14 pull-ups)
20 db snatch 50/35 (10/side)
Midline:
Tabata
Russian Twists
Strength:
4 sets:
50 ft walking lunge
* 1min rest between rounds
* use DB or KB
* Go as heavy as possible
WOD:
5 rounds
90 sec on/90 sec off
12 front squats 135/95 (from the ground)
Remaining time max cal row
Midline:
3×8-12
Strict T2B
Strength:
Power Clean
Touch and go reps (no dropping between reps)
Start at 70% of your 1rm and build if you can
Every 1:45 min
3-3-3-3-3
WOD:
Partners
10 rounds (alt after each round)
7 Deadlifts 155/105
5 Hang Power Clean 155/105
3 Push Jerk 155/195
400m run (both run)
10 rounds (Alt after each round)
7 Deadlifts 155/105
5 Hang Power Clean 155/105
3 Push Jerk 155/105
* Weight should be something you can cycle unbroken
Midline:
3×12 Barbell good mornings
