WOD

Thursday


ASTORIA Teams of 2 Emom 20 Min 1: Max KBS 70/53 Min 2: Max Calorie Bike Min 3: Max Goblet Squats 70/53 Min 4: Max Calorie Row Core Side plank 3x:45 each side Supinated GHD Hold 3x:30

Wednesday


Wednesday Strength Bench Press 4x8 Conditioning “Isabel” For Time 30 Snatches 135/95 Accessory 5 Rounds Assault Bike :20 on :40 rest

Tuesday


Tuesday Strength Snatch grip RDL 5x5 Conditioning Data AMRAP 8 10 Pull-ups 10 Deadlift 185/135 Accessory Seated Box Jump 4x3 Jump lunges 4x10 alternating

Monday


Strength Front Squat 3 x 10-12   Conditioning Rock Candy 3 Rounds for time 25 Wall Ball (20/14) 15 Clean and Jerk (135/95) 400 m run   Core Tabata Glute Bridge hold Sit ups Superman holds

Sunday


Sunday Endurance Scuttlebutt Teams of 2 You go, I go Partner completes a round while other partner rests AMRAP 10 5 Box Jump Overs 10 KB Swings 70/53 150’ Suitcase carry 75L/75R 70/53 -rest 2 minutes- AMRAP 10 5 Handstand Push Ups 10 goblet Squats 70/53 150’ suitcase carry 75L/75R 70/53 -rest 2 minutes- AMRAP 10 5 burpees 10 calorie bike 150’ SA OH carry 75L/75R 70/53 -rest 2 minutes- AMRAP 10 5 Burpee Over rower 10

Friday


Strength Supinated Pull-ups 5 x 5-8   Conditioning Dunder 4 Rounds for time 30 DU 20 alternating DB snatch (50/35) 2 Rope Climbs   Core Tabata Style 4 rounds V-ups Plank Flutter Kicks

Thursday


Teams of 2 Preying Mantis Buy in 800 m run together Then 5 Rounds 30 Wall Ball 2 x 150' Sled drag (135/100) 20 DB Walking lunges (5035) Then Cash out 800m run Together

Wednesday


Skill Work Tabata :20 on :10 off 2 mins Calories on the Bike 2 mins Calories on the Rower Conditioning FLUFFANUTTER 12,10,8,6,4,2 Power Snatch (135/95) Toes to Bar 8 Russian KB Swings (53/35) after each round   Accessory Bench Press 5 x 5 DB Chest Flies 3 x 10-12

Tuesday


Strength EMOM 6 1 Complex of Power Clean + hang squat clean + front Squat Conditioning Twitterpated 5 Rounds For Time 5 Power Cleans (155/105) 7 Pull ups 9 DB FR Squats (50/35) 20/16 Cal bike or 15/12 Cal row

Monday


Monday Strength Front Rack Forward Lunge 4x5e leg Conditioning Dango AMRAP 5 5 Burpee Box Jumps 24/20 10 Back Squat 135/95 -Rest 3 mins- AMRAP 5 5 Box Jump Overs 24/20 10 shoulder to overhead 135/95 Accessory Db Seal Row 3x10 Banded bicep hammer curl 3x15

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