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MONDAY

Snatch Deadlifts
4x5

PANIC LADDER

Partner WOD

Row 500m - 400m - 300m - 200m - 100m (each)

“resting” partner racks the bells during the entire row
Compare to 5/5/16

 

TUESDAY

For Time:

  • 3 Rounds of Cindy
  • 1 Round of DT
  • 2 rounds of Cindy
  • 1 Round of DT
  • 1 rounds of Cindy
  • 1 round of DT

(Cindy = 5 pull ups, 10 push ups, 15 air squats ; DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155# | 103#))

 

WEDNESDAY

Split Squats

8/8 - 8/8 - 8/8 - 8/8

For Reps:

Tabata

  • Hollow Rocks
  • Ball Slams (40# | 30#)
  • Hand-to-hand Kettlebell Swings

One minute rest between efforts

 

THURSDAY

AB-TASTIC

3 rounds:

  • 6 Around the Worlds (total)
  • 12 Knees to Elbows (lvl 2 MB T2B)
  • 18 NO P-U Plate Burpees
  • 24 V-Ups
  • 30 Double Unders (lvl 2: Unbroken)

compare to 9/17/15

 

FRIDAY

4 Super-sets, climbing:

  • 5 Dumbbell Bench
  • 5 Maltese Bench
  • 5 DB Bent over Row

With a Partner
6 Rounds:

  • 1 Resistance Run
  • 15 Deficit Push Ups

 

SATURDAY

3 Rounds For Time:

  • 1k on Rower (rx+ AB or Ski Erg)
  • 25 Russian Kettlebell Swings (2p | 1.5p)
  • 20 Walking Lunge Steps w/KB Goblet Hold

 

SUNDAY

“Franzilla”

  • 21 Thrusters (95# | 65#)
  • 21 Pull-Ups
  • 15 Thrusters (115# | 75#)
  • 15 Chest-to-Bar Pull-Ups
  • 9 Thrusters (135# | 95#)
  • 9 Bar Muscle-Ups