Weekly WODs

March 8th through the 13th.

Monday:

Jerk (split)  5×3

Then…

“Litvinov Sprints”

8 Front Squats

run 400 m

3 rounds  (use a challenging weight… Sergey Litvinov used to do this workout with 405 lbs at a body weight of 196lbs)

Tuesday:

Sumo Deadlift 5×5

AMRAP 12 minutes

18 box jumps

6 HSPU (Sub db press)

Wednesday:

3 rounds

500 m row

40 squats

30 sit ups

20 push ups

10 pull ups

Thursday:

Back Squat 5×5

30 Muscle ups or 30 HSPUs or 30 ring rows and 30 push ups

Friday:

5 rounds

5 Deadlifts

10 Burpees

(Go as heavy as you can, but don’t let the form get too ugly)

Saturday:

“Kelly”

5 rounds of

run 400 m

30 box jumps

30 wall balls