Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5×2 Pause deadlift + Clean above knee @ 75-80%
3×3 Bent over rows
5×2 Front squats @ 80%

WOD:
15 minutes of work, every 3 minutes, do:

12 Pull-ups
10 Burpee box jumps
50 Double-unders

Post loads to comments.
___________

LEANFIT:
21 minutes of work, every 3 minutes, do:

7 Pull-ups
7 Burpees
7 Box jumps
7 Kettlebell swings (53 lb./35 lb.)
100m Run

___________

DE:
As many rounds as possible in 5 minutes of:
10 cal Airdyne
3 Deadlifts (165 lb./105 lb.)

Rest 1 minute, then As many rounds as possible in 5 minutes of:
10 cal Row
12 Push-ups

Rest 1 minute, then 4x800m Run with 2 minutes rest between runs.

Post completed rounds and splits to comments.

Media:
Monday WOD, July 13, 2015

One thought on “Monday WOD, July 13, 2015

  • July 13, 2015 at 7:25 am
    Permalink

    Strength: 155 / 135 / 195

    WOD: 4 rounds + 22 reps

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