WOD: Week 6/7-11: Strength cycle continued...

Strength cycle continues this week with squatting on Tuesday, pressing on Wednesday, and deadlifting on Friday. Cheers!

MONDAY, 6/7:

WOD #1: Power Clean & Jerk3-3-3

WOD #2: “Grettel”

10 rounds for time of:

  • 3 Clean & Jerks, 135/95 lbs

  • 3 Burpees Over Bar

TUESDAY, 6/8:

WOD #1:

1 round, for quality, approx. 1 min each, rest as needed:

  • Banded Marches

  • Calf Raises, pick height/load

  • Heel Elevated Squat, pick height/load

  • Cossack Squat, pick load

  • Pull-up Bar Hang

Then...

  • Back Squat 2x3, 1x3+

WOD #2:

2 rounds for quality:

  • 6 Goblet Bulgarian Split Squat, per side, pick load

  • Max Effort Chin Over Bar Hold

WEDNESDAY, 6/9:

WOD #1:

  • Strict Press 2x5, 1x5+

WOD #2:

Every 1:30 for 5 rounds:

  • 25 Double Unders

  • Sprint 50m

WOD #3: “J.T. ish”

15-12-9 reps, for time of:

  • Handstand Push-up

  • Ring Dip

  • Push-up

THURSDAY, 6/10:

WOD #1:

3 rounds for time of:

  • 15/10 Row Calories

  • 10 Dumbbell Squats, 50/35 lbs

  • 5 Bar Muscle-ups

Rest 5 mins, then...

WOD #2:

3 rounds for time of:

  • 12/9 Row Calories

  • 6 Dumbbell Squats, 50/35 lbs

  • 2 Strict Bar Muscle-ups or Rope Climbs

FRIDAY, 6/11:

WOD #1:

1 round, for quality, approx. 1 min each, rest as needed:

  • Goblet Good Morning, pick load

  • Laying Leg Lifts

  • Star Plank

  • SLDL

  • Scap Pull-ups

Then...

  • Deadlift 2x3, 1x3+

WOD #2:

5 rounds for time of:

  • 15 Burpees to a Target

  • 10 Pull-ups

Lindsey Whitehouse