week of 4/14-4/18/2014

tuesday:

warm up: speed ladder

strength/skill:
10 min emom: odd: 5 hang squat clean (95/65)
                     even: 30sec max dist. hs walk(
                            sc: 30 sec hs hold

wod: For time:
         Run 200m
         25 thrusters (95/65)
         25 burpees over bar

Wednesday: 
warm up: dynamic

strength: Press
      70%x3
     80%x3
      90%x3-5

wod: 7 rounds:
        3 front rolls
        5 wall climbs
        7 toes to bar
        9 box jumps

Thursday: 
warm up:
speed hurdles
+
hip/shoulder mobility

strength:
4 sets of
1 snatch push press+1 snatch balance+2 OHS

wod:
"rowling"
10 rounds of 100m row, attempting to make the rower stop right on 100m, the penalty for going over/under is the # of meters you went over or under x's 10 in double unders

Friday: 
warm up: dynamic

strength:
deadlift
70%3
80%x3
90%x3-5

wod:
5 rounds:
10 kb clean and jerk (5/arm)
20 sit ups
40 walking lunges