WOD

Sunday


Sunday Huckleberry Endurance Teams of 2 2 Rounds 800m Run Together 150 sit-ups 800m Run Together 150 air squats -then- 5000m row 9:30 Strength Strict Supinated Pull-ups 4x5-8 Conditioning Jetson 4 Rounds for Time 200m Run 8 squat cleans 155/105 8 Shoulder to overhead 155/105

Friday


Strength Romanian Deadlift 5x6 Conditioning Ringling E3MOM 12 10 Pull-ups 10 Deadlifts 225/155 10 Handstand push-ups Accessory SL Goblet Box Step up 3x8e Leg IYWT 3x4

Thursday


Thursday Pola Teams of Two Amrap 8 20/16 Calorie Bike 30 Goblet Squats 50/35 Rest 2 mins Amrap 8 12 Power Snatch 115/80 20 MB Squat Cleans 20/14 Rest 2 mins Amrap 8 Farmers Carry 70/53 2x75’ Bear crawl

Wednesday


Strength Strict Press 4x8 building Conditioning 2 Rounds for Time 30 T2B 40 Burpees 50 Kettlebell swings 53/35 *15 minute cap -then Directly into- 800m Run *if you finish the 2 rounds before the time cap you may go directly into an 800m run. Score is total time finished Accessory OH plate walk 4x150’ Barbell skull crushers 4x10-12

Tuesday


Tuesday Strength Superset SL KB RDL 3x8e Leg SA Bench Supported DB Row 3x10e arm Conditioning Snitch 10-20-30 Alternating DB Snatch 50/35 *12 Clean and Jerks 155/105 30 Double unders After each round of DB Snatch Core With a partner 200 leg raises Partner hold plank while other partner works

Monday


Monday Strength Back Squat 6-6-4-4-2-2 Conditioning Rumplemints AMRAP 9 4-5-6-7-8... Box Jump 24/20 Wallballs 20/14 Front Squat 115/80 Accessory DB curls 4x12 Palloff Press 4x12e side

Sunday


Endurance “Swoosh” 10 Rounds for Time 10 Burpees 15 Sit-ups 15 Air squats 20/16 calorie Row 9:30 Strength Good Mornings 4x12 Conditioning “Stripes” 5 Rounds for Time 10 Burpees 10 strict pull-ups 20 sit-ups 20/16 calorie Row

Friday


Friday Strength Squat Snatch 3x3 @50-60% *2 sec pause below knee Squat Snatch 2x3 @60-75% Conditioning Riptide 4 Rounds for Time 12 T2B 40 Double-unders 10 Hang Power Snatch 115/80 Core Tabata Style 4 Rds Plank V-sit Twists Flutter kicks Chat Conversation End Type a message...

Thursday


Killarney Teams of 2 5 Rounds 2x150’ Prowler Push 50/30 40/32 Calorie Row 2x150’ Sled Drag 135/100 20 DB Lunges 50/35 (2 Dumbbells) *30 minute time cap

Wednesday


Wednesday Strength Deadlift 10-8-6-4 Conditioning Ringo 10-8-6-4-2 Box Jump 24/20 C2B Pull-ups 2-4-6-8-10 Box Jump 30/24 Pull-ups Accessory 5x:45 Bike *full recovery after each round

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