Tuesday
1k Row
10 Deadlift 185/25
10 Barfacing burpees
1k Row
10 Deadlift 225/155
10 Bar facing burpees
1k Row
10 Deadlift 275/185
10 bar facing burpees
Its always fun to change weights during the wod. This is intended to be heavy at the end, but low overall volume. Wods like this will help flush everything out from murph and maintain our strength as we back off the lifting this week.
Wednesday
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
This is a double under wod. We will spend the first half doing DU skill work. This is a long time for these types of movements. Pacing is key. Focus on being consistent and breathing. Start off a bit slower and pick it up if you feel good.
Thursday
3x
Close grip bench 10
15 GHD situps
5rds
Bike/Row .6/500ml
50m statue of libery carry 50/35
Today will develop core strength and work capacity but be minimally taxing on the joints. Days like this keep our aerobic system fit and prevent injuries.
Friday
Rope climb skills
Regionals event 6
4 rope climbs
16 thrusters 155/105
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
We’ll spend some time on rope climbs to help everyone get more efficient. The thruster should be heavy enough where you need to break up the first round in 2 sets if you aren’t going rx, but it should not be so heavy you hit failure.
