Sunday: Run (SUN): 2 miles at 90% 2 mile TT pace
Monday, in P.E.:
Strength: ME: Shoulder Press
WOD: For total reps:
5:00 max handstand push-ups
2:00 max pull-ups
1:00 max air squats
Wednesday, in P.E.:
Strength: ME weighted pull-up
CFE WOD: For Time:
50 Box jumps, 24/20″
40 Pull-ups
30 Push-ups
20 GHD sit-ups
10 Burpees
On your own:
CFE WOD 1: 3 RFT:
Row 400m
15 Hang squat cleans, 95/65 (look at this video on how to do this wonderful movement)
Strength: DE: Back Squat 10×2 @ 60% 1RM
CFE WOD 2: 3 RFT:
Run 400m
12 Back squats, bodyweight
Endurance WOD 1: For distance:
Run 1:00; rest 1:00; run 3:00; rest 2:00; run 4:00; rest 3:00; run 5:00
Endurance WOD 2: Run 400m TT, recover 2:00, then repeat: run 200m, recover 1:30, until form/pace deteriorates