WOD

Monday


Strength Build to a heavy 1RM Bench Press Conditioning “Mile High” AMRAP 6 6 Squat Cleans 155/105 6 Bar Facing Burpee over Bar -directly into- 1 mile run Accessory Banded face pulls 3x12 Banded tricep extension 3x15-20

Mother’s Day


Endurance 3000m row with partner -then- Individually 5 Rounds 600m run 20 push-ups 25 sit-ups 30 walking lunges 9:30 Strength 3x10 ring push-ups 3x10 ring rows Conditioning 4 Rounds 200m run 8 Hang Power Cleans 135/95 8 Front Squats 135/95

Friday


Strength Good Morning 3x10-12 Conditioning Mater AMRAP 5 20 DU Max Unbroken HSPU (no more than 10) -2 minute rest- AMRAP 5 Calorie Bike 10/8 Max unbroken DB Push Press (no more than 10) *goal for the HSPU and DB Push Press is to find a rep range/weight that challenges you enough, without fatiguing you, while maintaining about the same amount of reps every round.

Thursday Bring A Friend Day


Bring A Friend For Free Day Conditioning Deck of cards Hearts: Burpees Diamonds: sit-ups Spades: 50’ shuttle run Clubs: Air Squats

Wednesday


Wednesday Skill 4x250m Row 1:00 rest after each 250m Conditioning Bonk 1000m Row -then- 3 Rounds 8 Toes to Bar 16 KBS 70/53 2 rope climbs -then- 1000m Row

Tuesday


Tuesday Conditioning Frogger 18 OH squat 75/55 15 OH squat 95/65 12 OH squat 115/75 10 OH squat 135/95 *200m run after each set Accessory Bottoms up SA kb Press 3x12 Ring dips 3x8-10

Monday


Monday Strength Strict pull-ups 4x7-9 Conditioning Burberry AMRAP 12 30 Wall-Balls 20/14 10 Clean and Jerks 155/105 10 Box Jumps 30/24 Accessory Tabata core Leg raises Planks Russian twists

Sunday


Sunday Endurance Road Runner 800m run 600m run 400m run 200m run 200m run 400m run 600m run 800m run *20 sit-ups, 15 air squats, 10 burpees After each round 9:30 Strength Incline DB Bench Press 3x12-15 Conditioning Gelman 4 Rounds 400m run 20 Russian kb Swings 70/53 15 goblet squats 70/53

Friday


Friday Strength 3x2 snatch pull 3x2 Power snatch Conditioning Heckles For Time 12-9-6 Squat Snatch 135/95 *100 double-unders after each set

Thursday


Thursday Moscow Teams of 2 5 Rounds 200m DB farmers walk 50/35 together 30 DB Push ups 40 air squats (Each partner walks with a set of db’s during the 200m)

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