Monday:
Gymnastics. Ascending Ladder for 5 Minutes: 2 Strict Handstand Push-ups 2 Calorie Row 4 Strict Handstand Push-ups 4 Calorie Row … Continue to Add (2) Rep to Each Movement Rest 2 Minutes Ascending Ladder for 5 Minutes: 2 Kipping Deficit Handstand Push-ups 2 Calorie Row 4 Kipping Deficit Handstand Push-ups 4 Calorie Row … Continue to Add (2) Rep to Each WOD. Every 3:00 x 6 Rounds: 21/15 Calorie Row 30 Double Unders 3 Deadlift Tuesday: WOD. Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)s Post WOD. Core Wednesday: Technique. Clean EMOM WOD. On the 4:00 x 5 Rounds: 3 Unbroken Sets (9 Total Reps): 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean. These 9 reps are designed to be completed unbroken each round, no rest between sets. Thursday: WOD. 42 EMOM Min. 1: 12 Goblet Squat Min 2: Agility Ladder Min 3: 4 Strict Pull-ups + 4 Strict TTB Min 4: 12 GHD/ Weighted Sit-up Min 5: 6-12 Push-ups Min 6: Jump Rope Practice Min 7: Rest Friday: Strength. Back Squat WOD. "The Chief"
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