170814

Training Plan Wod for Monday, August 14th, 2017

Wod with Class:
“Nasty Girls”

3 Rounds:
50 Squat
7 Muscle-Up
10 Hang Power Clean

Snatch Grip Deadlift + Low Hang Snatch
5 x 1+1 @ 70% 1RM
*2.5-5kg increase each week

Backsquat, Strict Press, Deadlift, Strict Weighted Pull-Up
2 x 5

*Week three starts the cycle over, we will be using the same lifts again for the next two weeks, only switching from farmer carries to weighted strict pull-up. Bump up the weights slightly from what you started with two weeks ago, remember to go by feel.

Conditioning:
2 Rounds:
28 WallBall 30/20
28 Sec. L-Sit

Conditioning:
6 Rounds, Every 6 Minutes:
30 Cal Bike
12 Upside Down KB Strict Press 53/35-lb