WOD

Tuesday


Tuesday Supinated Pull-ups 4x8-12   Conditioning “Armageddon” 2 Rounds for Time 500m Row 10 Power Snatch 135/95 1000m Row 20 Burpee Over Rower   Accessory Lateral Goblet Box Step Ups 3x8 each leg SA DB Bench Press 3x12-15 each arm

Monday


Strength RFE DB Split Squat 4x8 each leg   Conditioning “I Am Legend” 5 Rounds for Time 12 Wallballs 20/14 25 Double-Unders 8 Hang Power Clean and Strict Press 95/65   Core Tabata Style 4 Rounds of Russian Twists Plank Leg Raises

Sunday


Sunday Endurance “Chardonnay” 10 Rounds for Time 10 Russian KBS 53/35 10 Burpees 10 Air Squats 10 Sit-ups 200m Run   9:30 “Cabernet” 5 Rounds for Time 10 RKBS 53/35 10 Burpees 10 Air Squats 10 Sit-ups 200m Run

Friday


Strength Deadlift 5x6   Conditioning “Disturbia” 2 Rounds of: AMRAP 6 5 Toes to Bar 16 DB Snatch 50/35 5 Toes to Bar 16 DB Suitcase Lunges 50/35 -2 minute rest-   Accessory DB Hammer curls 4x8-12 Banded Tricep Extensions 4x12-15

Thursday


Thursday “Galactic” Teams of 2 AMRAP 30 2x150’ Prowler 90/70 30 Sit-ups 30/24 Cal Bike 30 Air Squats *Prowler: 90/70# outside 30/20# inside

Wednesday


Strength Bench Press 6-6-4-4-2-2 Conditioning “Doin’ It Well” 20-15-10 Power Snatch 95/65 Box Jumps 30/24 *750-500-250m Row after each round Accessory Bench supported DB Row 4x8-10 each arm DB Front Raise 4x10-15

Tuesday


Strength Supinated Pull-ups 4x8-12   Conditioning “Clover” AMRAP 20 400m Run 20 Russian Kettlebell Swings 53/35 25 Double-unders   Core Weighted plank 4x:45-1:00 Suitcase Carry 4x150 each side

Monday


Strength Overhead Squat 3x8-10   Conditioning “Everest” 10-9-8-7-6-5-4-3-2-1 Clean and Jerks 115/85 Pull-ups   Accessory Lateral Goblet Box Step Ups 3x10 each leg SA DB Bench Press 3x15 each arm

Friday


Friday Strength Strict Pronated Pull-ups 4x8-12   Conditioning “Phone Home” 2 Rounds of AMRAP 3 5 T2B 5 Hang Power Snatch 95/65 -1 Minute Rest- -Then- AMRAP 6 15 Air Squats 1 Rope Climb   Accessory DB Hammer Curls 4x10 French Press 4x10

Thursday


Conditioning  “Spring Fling” Teams of 3 AMRAP 30 48 Walking Lunges 45/36 Calorie Bike 45 Russian KBS 70/53 100m Run Together  

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