Week of 04/08/24

STRENGTH
press: 3×5 @ 80% of 5RM

WOD
3RFT
21 push-ups
15 russian swings (53/35)
9 deadlifts (45% of 1RM)
1 wall walk

SKILL
pull-ups

WOD
Every 2 minutes for 18 minutes
1 barbell complex (50% of 1RM push press)
max burpees over bar

FIT360
Every 2 minutes for 20 minutes
1 kb complex (53/35)
max single unders

STRENGTH
deadlift: 5×5 @ 85% of 5RM

WOD
20min AMRAP
P1: 10 thrusters (95/65)
P2: max calorie row

SKILL
core

WOD / FIT360
60 box jumps (24/20)
50 wall balls (20/14)
40 burpees
30 mb step-overs (24/20)
20 toes-to-bars

STRENGTH
push press: 3×5 @ 80% of 5RM

WOD
3RFT
500m/420m row
10 strict pull-ups
10 burpee box jumps (24/20)

7AM/8AM
WOD
500m/420m row
then
4 rounds of…
6 ring rows
8 kb snatches (53/35; 2-for-1)
10 push balls (20/14)
then
50 double unders

9AM
Partner WOD
collect 2500m row as a team
AMRAP (when not rowing)
6 ring rows
8 kb snatches (53/35; 2-for-1)
10 push balls (20/14)

WOD
2 rounds
30 double unders
20 pull-ups
then
2 rounds
30 double unders
15 ring dips
then
2 rounds
30 double unders
10 knees-to-elbows
then
2 rounds
30 double unders
5 toes-to-bars