Week 13: 27 - 31 Mar

Monday, 27 March

Skill: Gymnastic Strength; 4 rounds 40 sec on/20 sec off
Superman Roll lateral wall walk slow kipping shoulder taps/HS walk attempt

WOD: For Time
100x burpee pullups


Tuesday, 28 March

Strength: Squat Snatch
3-3-3-3-3-3

WOD: 'Nancy' 5RFT
400m run
15x OH Squat @ 95/65


Wednesday, 29 March

WOD: 7 rounds
200m run 7x P Clean @135/95 7x lateral over-bar burpee 7x Front Squat 7x lateral over-bar burpee

Thursday, 30 March

Skill: alternating gymnastic strength

10-9-8-7-6-5-4-3-2-1 (on top of) bar dips

1-2-3-4-5-6 7 8-9-10 chest to bar pull ups

WOD:

500m row

Then

4 RFT 20m Bear Crawl 15x Toes to Bar

20 m Bear Crawl

15 Box Jump

Then

500 m row


Friday, 31 March

Strength/WOD: 'Bear complex'
5 rounds, for load:
7 UNBROKEN sets of:
1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press

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