Monday
WOD:
40-30-20-10
Wallballs (20/14)9
DB Step ups (35/20) (ie. 20R/20L, 15R/15L…)

Tuesday
HSPU
Strength:
5 Rounds of
A1) 2 Wall walks (+4R/4L Shoulder taps + 15 secs with one or both feet of the wall + slow controlled descent)
A2) 8R/8L Bent over DB rows
WOD:
3 rounds
5 min AMRAP
Run 400m
15 Hang Power Snatches
10 Ring Dips
ME laps around the rig Farmer’s Carry
Rest 1 min
* record distance total FC

Wednesday
Strength/Weakness Day
Work for 12 mins to find conservative 1 rep max Back Squat at 3131 tempo
then 4 sets of 5 reps at 80%
WOD:
12 mins to practice either DU’s or Rope Climbs then
AFAP
“Annie plus a rope”
50 Double unders
50 situps
5 rope climbes
40-40-4, 30-30-3, 20-20-2, 10-10-1

Thursday
Strength:
Deadlift
10 sets of 3 (increasing)
WOD:
2017 CrossFit Games Regionals Workout #5
21-15-9
Ring Muscle Ups
Single arm DB OHS Squat

Friday
Strength:
6 sets of:
Run 100m down to the park sign
Run 100m backwards back from the park sign
Rest 60 secs
WOD
10-9-8-7-6-5-4-3-2-1
Strict HSPU
Back Squat (225./135)

Saturday
Strength:
18 mins to find max
Power Clean and Push Jerk
Partner WOD:
Farmer’s carry mile!

Sun
WOD:
30 Minutes:
Use the following movements to accumulate the most weight (barbells), reps (gymnastics) and distance (running/rowing), possible!
Power Clean

Power Snatch

Thruster

Pull-ups or Ring Rows

T2B or Hanging Knee Raises

Ring Dips or Push-ups

HSPU (3 pts each) or Wall-walks (3 pts each)

Run

Row
Each person must complete at least 5 of each barbell and gymnastic movement (progressions count), and Run 800m/Row 1000m.

* Tomorrow is Murph