Due to Monday being a holiday, Thursday is wod day
Warm Up:
400m Run/row
3 rounds not for time
5 x Superman
5 x Slam Ball
5 x Ring Row
10x bench/ 15/35/45 or push jerk
mobility work for pecs and extension…
Strength: Bench Press or push Jerk no split
8 8 8 8 8
Alternate with
1 hill sprint …. that’s right….. run outside and to a 10 or 15 sec sprint
Metcon: Death By Power Clean do your 8 -10 rep max ….. if you can’t do them all unbroken within the minute your DONE!
1rep pwr Clean 1st minute
2rep pwr clean 2nd minute
3reps pwr clean 3rd minute
Scale 15/25/35/45
95/65
Rx 115/85
Rx + 135/95
So on and on until you can not complete the required number of power clean with in the minute…
SECOND CHOICE IF NOT OLYMIC LIFTING
5 rds
10 side to side slam balls
200 m walk doing upside down kettlebell carry, switch and the 100 m mark.
10 walking sideways banded planks …. bands around wrists