WOD

Monday


Monday Strength Back Squat 6-6-4-4-2-1 Conditioning Bill Bo Baggins 10-8-6-4-2 Squat Cleans 135/95 *10 Toes to Bar 6 Handstand Push-ups after each set Accessory 3x150’ Double KB OH Carry 3x8 SA Bottoms up KB Press

Sunday


  Sunday Richard Endurance Teams of 2 1500m Run together 100 Kettlebell swings 53/35 90 air squats 80/64 calorie Row 60 push-ups 50 Box Jumps 24/20 40 Burpees 30 DB Thrusters 50/35 20 DB Front Squats 50/35 1500m Row 9:30 Strength DB Incline Bench Press 4x12 Conditioning Gumball 30-20-10 DB Thrusters 50/35 Burpees *250m Row after each round

Friday


Friday Strength Snatch Grip RDL 8-8-6-6-4-4 Conditioning PICKLE BACK 15 Power Snatch 115/80 50 Double-unders 15 Power Snatch 135/95 75 Double-unders -Rest 4 Minutes- 9 Thrusters 135/95 7 Thrusters 155/105 5 Thrusters 185/135 Core 200 MB Twists (hard count) w/partner. Partner holds plank while you work.

Thursday


Thursday Whiskey Chaser Teams of 2 2 Rounds 60/48 calorie bike 80 sit-Ups 6x150’ farmers carry 70/53 60 KB Deadlifts 70/53 4x150’ sled pull 135/100

wednesday


Wednesday Strength Front Squat 2x5, 2x4, 1x2 Conditioning Shot Gun 3 Rounds 200m Run 8 Strict Pull-ups 8 Push Press 135/95 -then- 3 Rounds 200m Run 8 Strict Press 115/80 8 Pull-ups Accessory Suitcase Carry 4x150’e side KB X-Carry 4x75’e side

Tuesday


Tuesday Strength Clean Pulls 4x2 Power Clean + Hang Power Clean 4x1 Conditioning Can Jam Amrap 5 8 Hang Power Cleans 115/80 6 Burpee Over Bar -2 minute rest- Amrap 5 6 Power Cleans 185/135 6 Burpee Over Bar -2 Minute Rest- Amrap 3 Max Deadlfits 185/135 Accessory IYTW 3x3

Monday


Monday Strength Bench Press 6x4 Conditioning Fire Bender 3 Rounds For Time: 15 Kettlebell Swings 53/35 20 Box Jumps 24/20 30 Wall balls 20/14 Core Tabata Style 4 Rounds Hallow rock Sit-Ups Plank

Friday


Friday Strength Deadlift 5-5-3-3 Conditioning Milkman 3 Rounds For Time 500m Row 15 Pull-ups 50 Double-unders Core 3x:30 GHD Supinated hold 3x:30 GHD Pronates hold

Thursday


Thursday "Don't Drop The Soap" Teams of 3 10 Minutes Max Air Squats -Directly into- 20 Minutes Max Calorie Bike

Wednesday


Strength Superset Strict Pull-ups 4x8-10 (weighted if possible) Ring Dips 4x8-10 Conditioning Demons layer Amrap 12 6 Power Cleans 155/105 6 Back Squats 155/105 6 Handstand Push-ups Accessory Bottoms Up SA KB OH Press 4x12e arm Bench Supported DB Row 4x12e arm

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