WODs for the week
Day 1
Strength
Deadlift
5-5-5-5-5
Then
Metcon
10,9,8,7,6,5,4,3,2,1
75% Bodyweight Powerclean
Pullups
Day 2
No Strength
Gymanstics
Complete for time:
3 Rope climb 0.00NA
21 Kettlebell swing 1.50pood (24.57kg)
21 Stiff legged deadlift. 34.02kg (75.00lbs)
21 Knees to elbows
21 Jump rope, double under
3 Rope climb 0.00NA
21 Kettlebell swing 1.50pood (24.57kg)
21 Stiff legged deadlift. 34.02kg (75.00lbs)
21 Knees to elbows
21 Jump rope, double under
Day 3
Strength
Squat 5-5-5-5-5
Press 3-3-3-3-3-3-3-3
Strict Ring Dips 15-15-15
Then
400 meter run x 6
rest 2 minutes between rounds
Day 4
No Strength
Metcon
5 rounds for time
45lb bar overhead walking lunges 50 feet
21 burpees
Day 5
No Strength
Gymnastics
6 Rounds for time
15 Thruster, barbell
10 Pike Pushups
5 L hang toes to bar
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