Rope climb technique
Metcon
Row 1km
30 Squat clean 45/30
20 Alt DB snatch 22.5/15
10 Rope Climb
Tag: bear complex
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
For Time
Assault bike 30/25
75 double under
50 burpee
25 box jump 20/20
Olympic Lifting
clean
1-1-1-1-1-1
Saturday Partner WOD
Partner WOD
15min AMRAP
20 synch burpee
20 synch sit up
*20 pull up
share reps
Rest 5min
Then
10min to find a
1RM squat clean
Friday WOD
Accessory work
2min each arm ME
single overhead kettlebell walk
Strength
Turkish get up
3×5 (each side)
Bench press
3×5 65%, 75%, 85%+rep
Metcon
6min AMRAP
6 Cluster 50/35
12 burpee
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
3 Rounds For time
12 Alt front rack lunge 45/30
15 toe to bar
5 ring dip
Olympic Lifting
Clean
1-1-1-1-1-1
Friday WOD Bear complex
Strength
Bear complex
7-7-7-7-7
Friday WOD
Strength
1 Push press + 4 push jerk
1-1-1-1-1
For Time
Row calories 40/30
Run 800m
Then 3 rounds
10 pull up
15 push up
20 air squats
5pm OPEN 18.4
Saturday WOD
Metcon
20min AMRAP
Run 400m
3 Bar muscle up
6 Squat 80/60
Friday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
For Time
Row 1km
30 Toe To bar
20 DB thruster 22.5/15
Monday WOD 1RM strict press
Strength
Push press
1-1-1-1-1
Metcon
15min AMRAP
5 bar muscle up
10 HSPU
14 Alt pistol squat
Olympic Lifting
Clean
1-1-1-1-1