Wes

Wes

For time:

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

     5 strict pull-ups

     4 burpee box jumps, 24-in. box

     3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate

Friday 170414

On the C2 rower, 10 rounds of:

Pull a sub-1:30/500-m pace for as long as possible

Rest 1 minute

Thursday 170413

Back squat 1-1-1-1-1-1-1 reps

Tuesday 170411

5 rounds for time of:

225-lb. clean and jerks, 4 reps

6 bar muscle-ups

40-ft. handstand walk

Monday 170410

4 rounds for time of:

15 box jumps, 36-inch box

Run 400 meters

Sunday 170409

30-20-10 reps for time of:

35-lb. dumbbell thrusters

Toes-to-bars

Friday 170407

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

15 L pull-ups

15 hip extensions

Thursday 170406

Deadlift 3-3-3-3-3 reps

Wednesday 170405

Complete as many rounds as possible in 15 minutes of:

21 GHD sit-ups

14 one-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Monday 170403

6-9-12-9-6 reps for time of:

Burpees over the bar

185-lb. front squats

Chest-to-bar pull-ups