Rest Day

WOD

AM- Run 30 min

PM- Row 500m x5 sets (Rest 60 seconds between sets)
Record the time it takes for each set

WOD

10 Pullups, 10 Pushups, 10 Situps, 10 Squats

As many rounds as possible in 20 minutes

Rest DAY

... read the news.

WOD

AM- Tabata Run

PM- Muscle-up Progression (Depending on your skill level, knock out a few sets, practice your form, or build your capacity and aim to achieve your first muscle-up)

WOD


Linda (Bench Press- Body Weight, Clean- 3/4 Body Weight, Deadlift- 1.5 Body Weight)


When you've set up the three bars of death execute rounds of 10-9-8-7-6-5-4-3-2-1 for time

WOD

Snatch (5 reps x5)

Go big.

Rest Day.... relax

WOD

AM- Elliptical or Spinning, 30 min

PM- 75 lbs Thrusters (As many reps as possible in 5 min)

WOD

100 Burpee-Pullups for time (Execute each rep as one exercise)