Friday’s WOD

Skill Work Muscle up Progression
Benchmark Workout Rosa
5 Rounds for time
10 HSPU
Run 400m
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Thursday’s WOD

Strength Deadlift 7×3
Then
5 Rounds for time
7 Deadlift (75% of 3RM)
30 Double unders
20 KB Swings (60 / 44)
30 Double Unders

Thursday’s WOD

 

Strength – 5 x 3 Squat (!!!) Cleans
Rest 5 minutes
Then
5 Clean and Jerks @ 70% of 3RM
1 Rope ascent
4 Clean and Jerks
2 Rope ascents
3 Clean and Jerks
3 Rope ascents
2 Clean and Jerks
4 Rope ascents
1 Clean and Jerk
5 Rope ascents
Substitute (3) sets of [1 pullup & 1 knees high] for ever 1 rope ascent.  So the reps go:  3/6/9/12/15 for rope climb substitutions.