Monday Mayhem

    I'll spare you the jibber jabber today comrades. Here's tomorrow's WOD. Get some good quality rest, and be prepared for another hard nosed, no nonsense week of training. Let's get it started off right.

    Monday Mayhem

Pre WOD Skills:

5x5 Push Press per arm
5x5 Windmill per arm
5 Turkish Get-up per arm

WOD:

5 Rounds


1 Common Bear Complex:
1 Double KB Clean
1 Double KB Front Squat
1 Double KB Press
1 Double KB Back Squat
1 Double KB Bent Over Row
1 Double KB Deadlift
10 Diagonal SH Swings each side
5 Pullups
10 Ring Pushups
10 KB Snatches per arm
5 Overhead SH Swings each side

Read on for the Scaled version...



Scaled Mayhem

5 Rounds

10 KB Deadlift
20 KB Swings
10 Goblet Squats
5 KB Press per arm
5 Burpees
10 Sumo Deadlift High-Pulls

    That's it. Be glad you aren't running! It's gonna be a hot day outside. After the fast pace on Saturday, and a nice cushy day off, we can really pour on the steam and work some serious strength tomorrow!