Wods for the week. 7-6 to 7-10-15July 6, 2015
Monday- Strength. Primary Lifts 4×5. Next week we shift to 4×3. Accessory work TBA.
Tuesday- Intervals. Women- Heavyrope. Men- 5m Shuttle run. Both genders 1 on, 2 off x 10 rounds.
Wednesday- AMRAP in 15 of either
a) 12 Situps, 9 jump squats 45/25, 6 burpees, 3 Muscle-ups (bar or ring)
b) 12 situps, 9 jump squats 45/25, 6 crossover pushups, 3 c2b pullups.
Thursday- First. A) 15 minutes. Find your max in the following complex: Power Clean, Hang Squat Clean, Split Jerk. If these terms and movements are not familiar to you, please choose the “Instruction” option that will be offered concurrently.
Then B) Max reps in 2mins at 60% of A. Rest 1 Min. 3 Mins Max reps at 70% of A. Rest 1 Min. 4 MIns max reps at 80% of A.
Then C) GHD Sideways situps 2×20 right & left.
Friday– LSD (Long Slow Distance). In any order. Row 2k. Run 1 mile. Airdyne 2 miles. For time if you feel good. For completion if you need recovery.