WOD 11

Day 1

1) 20 minutes to warm up to a 2 rep deadlift max   (#405)

2) 3x20 reverse hyperextensions 

    3x 3/3 turkish getups  

WOD

3 minute rounds, 4 rounds, 1 minute rest in between

AMRAP    Pick up where you left off on subsequent rounds 

• 7 thrusters (#95) 
• 5 Toes to bar
• 3 box jumps (tall) 

13+7    (13 rounds total, plus 7 thrusters) 

Day 2

1) 15 minutes to establish a 1 RM of push press
              #205

2) 4 sets
 Ring rows  (change up tempo)
 Muscle snatch

WOD

500m row
        then 2 sets of
40 double unders
15 toes to bar
10 chest to bar pull ups

500m row
         then 2 more sets of
40 double unders
15 toes to bar
10 chest to bar

Day 3

1) Light(er) weight snatches :  really work on form, mobility

2) 2 strict presses,  4 push presses   (#185)            5 Sets

-then work on single leg RDLs, pistol squats, goblet squats, double unders, muscle ups

WOD

13, 11, 9

Cleans  (#175)
Man-makers (44 lb KB)

1 minute plank after each round

She's a sneaky one

Day 4

1) Work up to a heavy 2 rep snatch  (#155)

2) Work up to a heav(ier) 2 rep clean to split jerk   (#205)   

WOD

4 rounds, 3 minutes each.

Start w/

•  2 rounds with a minute rest in between.   
• 600m Row
• 2 more rounds with a minute rest in between

Each round consists of:

• 3 overhead press             (#155) 
• 6 bent over barbell row  (#155)
• 9 bar facing burpees
• 12 KB swings                 (#70) 

Get as many rounds in as possible within the 3 minutes.  Start the next round where you left off. 

Add up total rounds, plus whatever reps you got in addition to the fully completed rounds.