Friday
/WOD
"Jack"
As many rounds as possible in 20 minutes
10 Push Press 115#/80#
10 Kettlebell Swings 55#/35#
10 Box Jumps 24"/20"
Strength
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk (you pick the weight)
WOD
"Jack"
As many rounds as possible in 20 minutes
10 Push Press 115#/80#
10 Kettlebell Swings 55#/35#
10 Box Jumps 24"/20"
Strength
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk (you pick the weight)
REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
Strength
Deadlift
6×3 Climbing in weight
WOD
AMRAP 15:00
10 Deadlifts 225#/155#
15 Calorie Row
20 Wallballs 20#/14#
WOD
AMRAP 15:00
30 Double Unders
15 Power Cleans 115#/80#
30 Double Unders
15 Toes to Bar
Accessory Work
5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row