Due to Monday being a holiday, Thursday is wod day 

 

Warm Up:

400m Run/row

3 rounds not for time

5 x  Superman

5 x Slam Ball

5 x Ring Row

10x bench/ 15/35/45 or push jerk 

mobility work for pecs and extension…

 

Strength: Bench Press or push Jerk no split 

  8 8 8 8 8 

Alternate with 

1 hill sprint …. that’s right….. run outside and to a 10 or 15 sec sprint 

Metcon: Death By Power Clean do your 8 -10 rep max ….. if you can’t do them all unbroken within the minute your DONE!

1rep pwr Clean 1st minute

2rep pwr clean 2nd minute

3reps pwr clean 3rd minute

Scale 15/25/35/45 

95/65

Rx 115/85

Rx + 135/95

So on and on until you can not complete the required number of power clean with in the minute…

 

SECOND CHOICE IF NOT OLYMIC LIFTING

5 rds 

10 side to side slam balls 

200 m walk doing upside down kettlebell carry, switch and the 100 m mark.  

10 walking sideways banded planks …. bands around wrists