July 19, 2017

WEDNESDAY

WOD: For time,

Run 800 m
Then, 5 Rounds of:
5 x Ring Dips
7 x Toes 2 Bar
9 x Burpee Box Jump Overs

Finish with,
Run 800 m run

CORE STABILITY: Tabata ab mash up…alternate between medball Russian twists and plank

OLYMPIC LIFTING

STRENGTH: Deadlift cluster 4 x (3 x 3) @ 40-60%

Rest between sets = 20 seconds

Rest between clusters = 2 minutes

SUPPLEMENT with 3 x 10-12 barbell rows upon completion of all deadlift clusters

WOD: For max reps, complete 3 cycles

45 seconds Russian KB swings / 15 seconds rest

45 seconds burpees / 15 seconds rest

45 seconds chest to bar pull ups /  15 seconds rest