Weekly wods 7/11-7/15

Monday:

Skill: 4x3 hang cleans

Wod:

3 rounds of Cindy

800m

3 rounds of Cindy

400m

3 rounds of Cindy

200m

Tuesday:

Skill: 5 Rounds of 1 rep complex: 1 front squat with 3 sec hold at bottom + 1 front squat with double bounce + 1 front squat. Weight is 70% of max front squat

Wod: 10min AMRAP

2-4-6-8-10, etc (add by 2's)

Goblet squats

burpees

Wednesday: Partner wod

1 partner works on reps while partner runs 100m, then switch

120 lunges

120 back squats 65#/95#

120 hang cleans 65#/95#

120 KBS

Thursday:

Skill: L-sit or plank--Tabata (4 rds ONLY)

Wod: 7 RFT

10 WB

10 Bulgarian split squats (5 each leg)

10 back extensions/supermans

10 stick situps

Friday:

1 mile run/row or 1.5 bike

100 DU/200 singles

50 mtn climbers

25 box jumps

1 mile run/row or 1.5 bike