WOD

Sunday


Monday Strength Back Squat 5x5 30x0 tempo *goal is to stay at a moderate weight for quality Conditioning Ringo 4 Rounds for Time 200m run 5 squat cleans 205/145 10 t2b Accessory Banded good morning 3x20 SA Bottoms up KB press 3x10e


Endurance Pele Teams of 2 2 Rounds AMRAP 10 800m row 100 Air squats -rest 1 min AMRAP 10 80 Wall ball shots 40 Burpee DB step-up overs (20″) -rest 1 min 9:30 Messi Teams of 2 3 Rounds for time: 60 Wall ball shots (20/14) 60 DB squat snatch (50/35) 60 Burpee box jump over (24/20)


19.5 33-27-21-15-9 Thruster  (95/65) C2B

Thursday


Thursday BLOW OUT Teams of 2 Partner Isabel 60 Reps of Snatches 135/95 -Directly into- 30-30-30 Calorie Bike Burpee over bar *20 minute total time cap

Wednesday


Wednesday Strength Bench Press 4x10 Conditioning Jitterbug Amrap 15 25 Double-unders 10 handstand push-ups 15 KBS 53/35 400m run Accessory Row 2k for Time

Tuesday


Tuesday Strength Romanian Deadlift 5x6 Conditioning Ballsy For Time 3,4,5,6,7,8,9,10,11,12 Wallballs 20/14 Box Jump overs 24/20 Accessory Tabata Style 4 Rounds Flutter kicks Hip Thrusts Med ball twisted

Monday


Monday Strength Front Squats 4x7 Conditioning Kramer 4 Rounds for Time 12 Pull-ups 10 Clean and Jerks 155/105 Accessory SA Bottoms up KB Press 4x12e arm DB Split Squats 4x8e leg

Sunday


Sunday Endurance Hermes 100 walking lunges 5xSuitcase Carry 53/35 75’L/75’R 1000m Row 5xSuitcase Carry 53/35 75’L/75’R 75 air squats 5x150’ sled drag 135/100 75 strict Press 45/35 5x150’ sled drag 135/100 100 sit-ups 100 cal bike E3MOM 7 Burpees 9:30 Strength DB Seal Row 4x8 Conditioning Aphrodite 27-21-15 Strict Press 75/55 Calorie Bike Air Squats Calorie Row

Friday


19.4   FOR TOTAL TIME 3 Rounds of 10 snatches 12 bar facing burpees Rest 3 minutes Then 3 rounds of 10 bar muscle ups 12 bar facing burpees Men 95 Woman 65 Time Cap 12 minutes  

Thursday


Thursday Teams of 2 Amrap 10 Max Calorie Bike -2 min rest- Amrap 10 400m run together Then Max FR DB Squats 50/35 (2 DBs) -2 min rest- Amrap 5 Max alt. 100m run

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