Monday:
Three rounds for time of:
800 m Run
50 Wall ball shots, 20/14
Tuesday:
“Schmalls”
800 m Run
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5/1 pood
10 Handstand push-ups
Then,
800 m Run
Wednesday:
7 x 1 Overhead Squat
Thursday:
Five rounds for time of:
7 Muscle-ups
400 m Run
Friday:
“Klepto”
4 rounds for time of:
27 Box jumps, 24/20″ box
20 Burpees
11 Squat cleans, 145/105 pounds
If you are traveling this week here are some travel workouts that are comparable to this weeks WOD’s!
Monday:
Run 800 Meters
50 Air Squats
Tuesday:
Run 800 Meters
Then 2 Rounds of:
50 Burpees
40 Towel Pull Ups
30 One Legged Squats
20 Water Bottle KB Swings (KB Swings with a Water Bottle)
10 Handstand Push Ups
Then:
Run 800 Meters
Wednesday:
7 Rounds of :
Max Effort Towel Overhead Squat Hold (Bottom of Overhead Squat with Towel in place of barbell)
Thursday:
5 Rounds for Time of:
10 Sit Ups
10 Hand Release Push Ups
Run 400m
Friday:
4 Rounds for Time of:
27 Jumping Squats
20 Burpees
11 Towel Squat Cleans
