Weekly Wods 5/9-5/13

Monday:

SKill: 3 rope climbs

Wod: 7 RFT

3 bar MU or 3 pullups/3pushups per MU

7 HSPU

12 KBS

Tuesday:

Skill: 4x5 power clean squat press complex

Wod:

21-15-9

thrusters 65#/95#

3-2-1

rope climb

Wednesday:

Skill: 3x5 OHS

Wod:

1000m row or 1.5 mile bike

100 second handstand hold or plank

10 OHS 75#/135#

500m row or 1 mile bike

30 burpees

10 OHS 75#/135#

Thursday:

Wod: 4 RFT

28 pistols

16 power cleans 85#/115#

Friday:

Partner Wod:

1 mile run/walk/jog

150 grasshoppers (partner hangs)

150 XP situps (partner holds DL 100#/135#

150 jumping squats (partner planks)

1 mile run/walk/jog