WOD

Friday


OPEN WOD 1 19.1 15 min AMRAP 19 Wall Ball (20/14) 19 Cal row

Thursday


Teams of 2 AMRAP 7 2×150’ farmers carry 70/53 20 Goblet squats 70/53 -rest 2 minutes- AMRAP 7 2x 100’ prowler Push 50/30 30 walking lunges -rest 2 minutes- AMRAP 7 2x100m sprint 40 jump lunges

Wednesday


Wednesday Strength Bench Press 5-5-5-3-3 Conditioning Open workout 14.1 Amrap 10 30 Double unders 15 Power snatches 75/55 Accessory 1:1 work/rest 10-20-30-40-50-40-30-20-10 Calorie Row

Tuesday


Tuesday Strength 3x max pull-ups (no more than 15) Conditioning Branson 4 Rounds for Time 8 Burpee over rower 15/12 Calorie Row 15 T2B 8 Deadlift 315/205 Core 3x15 v-ups 3x15 GHD sit-ups 3x15 hip thrusts

Monday


Congratulations to coach Hannah on her police academy graduation!!! Monday Strength OHS 6-6-3-3 Conditioning Blue 10-20-30-20-10 Wallballs 20/14 *5 Power Cleans 205/145 After each Wallball set Accessory Seated lateral DB shoulder raise 4x10 Wall slides 4x10  

Sunday


Endurance Teams of 3 Amrap 15 60 sit-ups 60 air squats *one partner works, one partner holds a plank, one partner rests -1 minute rest- Amrap 15 3x100’ bear crawl 60 Russian KBs 70/53 *one partner works, one partner hollow rocks, one partner rests -1 minute rest- Amrap 15 45 Push-ups 60 MB Twists *one partner works, one partner v-sits, one partner rests 9:30 Strength Incline Bench Press 3x8 Conditioning 120 sit-ups 100

Friday


Friday Strength EMOM 5 Power Snatch x2 (Building to a heavy 2 rep) Conditioning Minerva 12,10,8,6,4,2 Snatch Deadlift Hang Clean *snatch weights for women 65,80,95,105,115,135 Snatch weights for men 95,115,135,155,165,185 *power or squat clean and snatch= RX Accessory DB Flat Bench Fly 3x12 SA Banded Tricep extension 3x15e arm

Thursday


Shoop Teams of 2-5 Funnel Style 4 Rounds 14 DB Snatch 50/35 20 sit-ups 14 SA DB Hang Clean and Jerk 50/35 15/12 calorie bike 2 Rope Climbs

Wednesday


Wednesday Strength Romanian Deal Lift 4x6 Conditioning Boombastic 10 Rounds For Time 5 Front Squats 205/165 5 Chest to Bar Pull-ups 250m Row Accessory Tabata Hip Thrusts Hollow Rocks V-sit twists

Tuesday


Tuesday Strength Weighted Supinated Pull-ups 4x5 Conditioning Down Under Amrap 5 15 Double-unders 5 Burpee Box Jump Overs 24/20 -3 minute rest- AMRAP 4 15 Double-unders 5 Burpee Box Jumps 24/20 -2 minute rest- AMRAP 3 15 Double-unders 5 Box Jumps 24/20 *20 Single-under scale Accessory Banded upright row (Band under feet) 3x15

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