Monday:
5 x 1 Shoulder press
5 x 3 Push press
5 x 5 Push Jerk
Tuesday:
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24/20 inch box
25 Overhead squats, 65/45 pounds
25 L-pull-ups
50 Sit-ups
Wednesday:
5 x 3 Deadlift
Thursday:
For time:
100 L-Pull-ups
Friday:
“Elizabeth”
21-15-9 reps of:
Power Clean 135/95
Ring dips
TRAVEL WOD’S
Monday:
3 Sets of Max Hand Release Push Ups
3 Sets of Max Strict Handstand Push Ups
3 Sets of Max Handstand Push Ups
Tuesday:
100ft Walking Lunge
50 Push Ups
50 Dolphin Jumps
25 Reverse Sit Ups
5 Wall Walks
50 Step Ups
25 Air Squats
25 Towel Pull Ups
50 Sit Ups
Wednesday:
5 Rounds of:
30 Seconds of Good Mornings
30 Seconds of Towel / Water Bottle Sumo Deadlift High Pull
1 Minute Rest
Thursday:
100 Towel L-Pull Ups
Friday:
21-15-9
Jumping Squats
Hand Release Push Ups
