Snatch: 1-1-1-1-1
Clean & Jerk: 2-2-2-2-2
Front Squat: 3-3-3-3-3
W.O.D.s
Wednesday
For time:
500 Meter Row
50 Sit-ups
400 Meter Row
40 Sit-ups
300 Meter Row
30 Sit-ups
200 Meter Row
20 Sit-ups
100 Meter Row
10 Sit-ups
Tuesday
Bench Press: 5-5-5-5-5
Overhead Press: 5-5-5-5-5
Ring Dip: 5-5-5-5-5
Monday: Helen
3 Rounds for time:
400 Meter Run
21 KB Swings
12 Pull-ups
Friday
Core Circuit
Push Press: 1-1-1-1-1
Power Clean: 3-3-3-3-3
Back Squat: 5-5-5-5-5
Thursday
Prowler Challenge:
8 x 40yrds with 1:00 Recovery
Wednesday
For time:
400 Run
30 Deadlift 80kg/40kg
30 Push-ups
30 Sit-ups
500 Row
20 Pull-ups
20 Push-ups
20 Sit-ups
400 Run
10 Power clean 60kg/30kg
10 Push Press 60kg/30kg
10 Sit-ups
500 Row
Wednesday
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
