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