Wednesday

Main – WOD

Metcon (No Measure)

Rope Climps 6 ascents

Metcon (Weight)

20min EMOM

15 Double unders

1 Heavy Snatch
Start at a managable weight and work up to a HEAVY weight

Tuesday

Main – WOD

Metcon (No Measure)

Strict Hand Stand Push Ups

3×10

Metcon (Weight)

Pistols with weight

6,6,6,6

Metcon (Time)

21,15,9,6,3

Chest to Bar Pull ups

Pistols

Toes to Bar

Thursday

Main – WOD

The Iron Triathlon (Time)

Rounds of:

1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Tuesday

Main – WOD

Hanging Leg Raises (3 sets of Max Effort)

Metcon (Time)

In teams of 2:

100 Jumping Lunges

100 Chest to Bar Pull ups

100 Hand Release Push ups
Teams of 2

Partition reps as necessary

This is a chipper