Tuesday

  

WOD

5 Rounds for time:

5 Clean and Jerk (135/95)
15 Wallball Shots

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Monday

WOD

Snatch-grip Deadlift

5-5-5-5-5

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Saturday

WOD

400 Jump rope singles
40 DB push press (40#/30#)
40 Squat jumps
40 Sumo deadlift high pull (75#/55#)
40 Push-ups
40 Thrusters (45#)
40 Broad jumps
40 Hand to hand KB swings (55#/35#)
40 Star jumps
400 Jump rope singles

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Friday

WOD

5 Rounds for time:

5 Muscle-ups
10 Burpees

We will cover muscle-up progressions, so that everyone will do some variation of a muscle-up.

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Thursday

WOD

Push Jerk

2-2-2

For time:

3 Rounds

21 KB Swings
30 Situps
10 Ring Pushups

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Wednesday

Whatever your excuse is to not get in the gym, or take care yourself, it probably sucks.

WOD

Team Deadlift Ladder

1-10-1

135/95

Bar cannot be set down (can be rested on the thighs) until all reps are completed. Every time the bar is dropped, it's 5 burpees each. Reps are touch and go.

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Tuesday

http://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/

WOD

21-15-9

Overhead Squat 95/65

42-30-18

Pullups

This workout is done 21 squats, 42 pullups, 15 squats....

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