Friday

WOD:

3 rounds for time:
400m. Run
21 Wallballs (14# 9′, 20# 10′)

Extra Credit:
EMOM x 10:
odd min: 5 strict pullups*.
even min: 5 strict dips
*overhand, underhand, narrow overhand, switch, switch.

Thursday

none of my businessWOD:
A. Back Squat 5-5-5-3-3-3-2-2-2
On sets of 5 shoot for working weight of 75-80% on all 3 sets.
On sets of 3 shoot for working weight of 80-85% on all 3 sets.
On sets of 2 shoot for working weight of 85-90% on all 3 sets.
B. Tabata pullups.
20 on x 10 off x 8 rounds.
Score H/L and total reps.

Wednesday

Taking a recovery day doesn’t mean you are to do absolutely nothing. The point of a recovery day is to recover from your training in not only the physical aspect, but also as a much-needed mental break…..Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. “
What Does Active Recovery Actually Mean?

WOD:
Every 3 min x 36 min: (3 rounds)
1. Easy row- concentrating on stroke rating and breathing.
2. Sled push- walking pace with light-mod load.
3. Crossover symmetry.
4. KB farmers carry. light-mod load, resting bells at each width of room.

Tuesday

insanityWOD:
Use Data from last week.
“Barbara-ish”

Beg: 5 rounds, each for time, with exactly 3 min rest between rounds.
5 pullups, 10 pushups, 15 situps, 25 squats

Int: 5 rounds, each for time, with exactly 3 min rest between rounds.
10 pullups, 20 pushups, 30 situps, 40 squats

Adv: 5 rounds, each for time, with exactly 3 min rest between rounds.
20 pullups, 30 pushups, 40 situps, 50 squats

Monday

Morning CardioWOD:
Run intervals:
Whatever your test workout run distance was last week.
Run that distance x 3-6 rounds with 3 min rest between intervals.
Your pace should be 90+% effort, while still trying to keep your split times with 3-5 seconds.