WOD

Friday


Friday Strength 4x150’ Suitcase Carry Each Arm Infinity 4 Rounds of: AMRAP 3 8 Box Jumps 30/24 8 C2B Pull-ups 8 DB Snatch 50/35 -1 minute rest- Accessory 100 Calorie Bike *10 minute cap

Thursday


Thursday Aggro  5 Rounds for Time 20 DB Power Cleans 50/35 20/16 Calorie Bike 20 Bench Press 155/95 2x150’ Prowler Push 30/20

Wednesday


Wednesday Strength Deadlift 4x8 @70-80% Conditioning Hawaii 5-0 For Time 5-10-15-20-25 Wallballs 20/15 Russian KBS 53/35 -then- 800m run or 1000m row Accessory DB Goblet Lateral Step ups 4x8 each leg GHD Nordic Hamstring Curls 4x10

Tuesday


Tuesday Strength EMOM 6 Build to a Heavy Power snatch + 2 Hang Power Snatch Conditioning Hang 10 AMRAP 14 15/12 Calorie Row 8 T2B *E2MOM 40 Double Unders/60 singles Accessory Ring Dips 4x8-12 Ring Rows 4x8-10 3001 tempo

Monday


Strength Back Squat 3-3-2-2 @80-90% Conditioning Tsunami 1-2-3-4-5 Power Cleans 155/105 5 Burpees After Each Set 5-4-3-2-1 Power Cleans 185/135 5 Burpees Over Bar After Each Set Core 4x20 Hollow Rocks 4x20 Medicine Ball Dead Bugs

Sunday


Endurance Chunky 6 Rounds 40 Double-Unders 50’ Walking lunges 20/16 Calorie Bike 50’ walking lunges -then- 6 Rounds 20/16 Calorie Row 20 Russian Kettlebell Swings 53/35 20 Sit-ups 10 DB Push Press 50/35 9:30 Classic 5 Rounds for Time 20 Sit-ups 50’ Walking Lunges 20/16 Calorie Row 50’ Walking Lunges 10 Push Press 50/35

Friday


It’s a benchmark female WOD kind of Friday.  These workouts are ones that show up yearly and are great indicators of fitness improvements.  If you don’t have a baseline Cindy tomorrow is the day to record one.  Get your notebook and record your rounds, scaling done and how you felt prior to the workout. Friday Strength Weighted Plank 4x:30-:45 Cindy AMRAP 20 5 Pull-ups 10 Push-ups 15 Air-Squats Accessory Group Stretch

Thursday


Thursday Dream Team Teams of 2 Amrap 30 2x150’ sled drag 135/90 500m row 2x150’ Farmers Carry 70/53 *work is split evenly

Wednesday


Strength Romanian Deadlift 4x8 Conditioning Tarzans paradise Amrap 15 20/16 Calorie Row 1 Rope Climb 16 Alternating DB Snatch 50/35 1 Rope Climb Accessory 3x150’ OH Plate Carry 3x150’ Suitcase Carry

Tuesday


Tuesday Strength EMOM 6 Building 1 Hang P. Snatch + Squat Snatch Mount Olaf AMRAP 8 5 Handstand Push-ups 5 Box Jumps 24/20 EMOM 5 Burpees *WOD starts with 5 burpees Accessory 3 Rounds of 15 V-ups 20 Russian Twists each side 30 second plank

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