WOD

Friday


Friday 70 degrees and Sunny....Come start your weekend at 6:30pm with Roulette!! Strength DB Neutral Grip Bench Press 4x8-10 Bench supported SA DB row 4x8-10 Conditioning Dragon's Breathe 5 2-minute Rounds 50 Double-Unders 12 Alternating DB snatch Max burpees for remainder of time *1 minute rest after each round *score is total burpees Accessory Plyo Push-ups 3x:20 Ring Dips 3x8-10

Thursday


Thursday Teams of 3-4 6 Rounds Funnel Style 12/10 Cal Bike 8 Deadlift 225/155 5 HSPU 1 Rope Climb * partner B cannot start until partner A completes the movement in front of them. If you finish a movement and the partner in front has not finished theirs then you rest and wait

Wednesday


Wednesday Strength Back Squat 5x6 Conditioning Brain freeze AMRAP 15 200m Run 16 T2B 8 Box Jump Overs 24/20 4 Power Snatch 155/105 Core Tabata Leg Raises Russian Twists *4Rds alternating between both

Tuesday


Tuesday Strength 3x10 Double KB Russian Swing 3x10 Double KB Push Press Conditioning Tabata 4 Rounds Sit-up Bike for Calories Kettlebell Swings (53/35) Row for Calories *A full tabata is completed for each movement until the athlete can move on to the next movement. Tabata is :20 of work and :10 of rest for 4:00/8 Rounds

Monday


Monday Strength EMOM 5 2x5 strict Pull ups Conditioning Boggle AMRAP 5 2,4,6,8... Hang Power Clean 135/95 Wall-Balls 20/14 -2 minute rest AMRAP 5 100m run 5 Front Squats 135/95

Sunday


Endurance Manateur 6 Rounds for Time 400 m run 10 T2B 5 man makers (50/35) 3 rope climbs 200m sled pull (135/95) 100m farmers carry (53/35) 9:30 Iron claw 3 Rounds for Time 400m run 10T2B 3 rope climbs 200 sled pulls (135/95) 100m farmers carry (53/35)

Friday


Friday Strength Deadlift 3x8-10 Conditioning Blaze AMRAP 10 16 Back Squats 135/95 50 Double-unders 8 Front Rack lunge steps in place 135/95 50 Double-Unders Accessory Valslide hamstring curls 3x8-10 Valslide SL reverse lunge 3x6e/leg

Thursday


Titan Teams of 2 For Time 100 air squats 80 kettlebell Swings 70/53 60 MB squat cleans 20/14 40 T2B 20 DB Thrusters 50/35 *4x150’ prowler Push 140/90 after finishing each movement if outside. 30/20 if inside

Wednesday


Wednesday Skill 2000m row with a partner *500m intervals Conditioning Grute 4 Rounds for Time 8 Power Snatch 115/75 8 Pull-ups Core 100 hard count Russian twists with partner *1 partner works while the other holds a plank

Tuesday


Tuesday Strength Back squat 4x8 Conditioning Thor EMOM 20 Min 1: Box Jump Overs 24/20 Min 2: Wall Balls 20/14 Min 3: Max Calorie Bike Min 4: Sit-ups *score is total reps

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