WOD-
With a running clock from:
0:00 – 10:00
Row 1800(1500) Meters
With the remaining time
As many reps of:
Clean and jerks 135#(95#)
10:00 – 13:00 Rest
13:00 – 20:00
Row 1000 Meters
With the remaining time
As many reps of
Power snatch 115#(75#)
20:00 – 23:00 Rest, then:
For time
Row 500 Meters
WOD-
Smolov Jr week 3 day 4
Back squat
10 x 3 @ 85 % of 1 rep max + 5 – 10 # of last week
Then:
Muscle up cycle Week 3 Day 4
SPRINT-
“Rene”
7 rounds
Run 400m
21 Walking Lunge Steps
15 Pull Ups
9 Push Ups
WOD-
Smolov Jr week 3 day 3
Back squat
8 x 4 @ 80 % of 1 rep max + 5 – 10 # of last week
Then:
Muscle up cycle Week 3 Day 3
SPRINT-
2 rounds for time
50 Wallballs
40/30 Cal Bike
30 Toes to bar
30 Alt DB Snatches (70/50)
WOD-
For time:
10-9-8-7-6-5-4-3-2-1
Power cleans 115#(75#)
*After each set perform
15 Push ups
30 Double unders
SPRINT-
Sprint Benchmark #4 re-test
5x500m Row
Rest as necessary b/w rounds
WOD-
Smolov Jr week 3 day 2
Back squat
7 x 5 @ 75 % of 1 rep max + 5 – 10 # of last week
Then:
Muscle up cycle Week 3 Day 2
SPRINT-
With a partner:
30m AMRAP
Run 200m
1 Burpee Box Jump
Run 200m
2 Burpee Box Jump
Run 200m
3 Burpee Box Jump
…….
WOD-
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlift 225#(155#)
12 Pull ups
24 Double unders
SPRINT-
20m ladder
Bike 10/8 Calories
2-4-6-8-10….. Sandbag to shoulder
1 Seated Sled Pull
WOD-
Smolov Jr week 3 day 1
Back squat
6 x 6 @ 70 % of 1 rep max + 5 – 10 # of last week
Then:
Muscle up cycle Week 3 Day 1
SPRINT-
With a partner:
8 Rounds
50′ Prowler Push (weighted)
10 DBL KB Swings
50′ Prowler Push
10 DBL KB Swings
*while partner 1 is working, partner 2 bearhugs a sandball
*no work is completed until sandball is off ground
Complete the following for time:
20 Rope climbs
100 Box jump overs 24″”(20″”)
10 x 200 meter runs
100 Alternating dumbbell snatch 40#(25#)
20 Strict handstand push ups or wall walks
10 x 20 Calories on Echo bikes
*You can break up the above in any order you choose
WOD-
Smolov Jr week 2 day 4
Back squat
10 x 3 @ 85 % of 1 rep max + 5 – 10 # of last week
Muscle up cycle Week 2 Day 4
SPRINT-
W/ a partner for time (40m Cap)
800m Partner Sandbag Run
200 Bench Hops
600m Partner Sandbag Run
150 Russian KB Swings
400m Partner Sandbag Run
100 Synchronized Medball Cleans
200m Partner Sandbag Run
50 Hand Release Push Ups
WOD-
Smolov Jr week 2 day 3
Back squat
8 x 4 @ 80 % of 1 rep max + 5 – 10 # of last week
Then:
Muscle up cycle Week 2 Day 3
SPRINT-
3 rounds
4:00 Amrap
30 10m shuttle sprints
20/15 Cal Assault Bike
Amrap Cal on Ski Erg / Rower
4:00 rest
