Sunday:
Run (SUN): 5M @ 90% of 10k TT pace
Monday, in P.E.:
Strength: DE: Push Press 7×3 on :45 sec @ 65% 1 RM
CF WOD 2: 2 Rounds for Total Reps:
2 min Double-unders
2 min Pistols (Alternate legs)
2 min Box jumps (24″)
Wednesday, in P.E.:
Strength: Max effort: Shoulder press
CF WOD: For time:
Run 400m
40 Dumbbell snatch, right arm, 35/25 lb
Run 400m
40 Dumbbell snatch, left arm, 35/25 lb
Run 400m
On your own:
Strength: Max effort: Deadlift
CFE WOD 1: AMRAP in 10:00 of: L-pull-ups (a good sub for this is just dead-hang pull-ups)
Endurance WOD 1: Run: 5x 100m; Rest 3 mins. Time each round.
Endurance WOD 2: Run: 3x 800m; Rest 2 mins. Time each round.