WOD

Wednesday


Wednesday Back Squat 4x5 @60-70% Conditioning Lucky 7’s Amrap 7 14 Wallballs 20/14 8 Power Cleans 135/95 -3 min Rest- Amrap 7 12/10 Calorie Row 6 FR Reverse Lunges 135/95 Accessory Suitcase Carry 3x150’ e/side SA OH KB Walk 3x75’ e/arm

Monday


Tuesday Strength Bench Supported SA DB Row 4x12 each arm Conditioning Hemingway Amrap 14 6 Power Snatch 115/85 8 Toes to Bar 24 Double unders 100m run Accessory Box Muscle Up Practice (Ground assisted scale)

Monday


Monday Strength Deadlift 7-7-5-5-3 Conditioning Salinger 15-12-9-6-3 Thrusters 95/65 Burpee Over Bar Core Leg Raises Plank Hip Thrusts

Sunday


Endurance Beatrix 5 Rounds for Time 400m run 20 OH MB Lunges 20/14 .5 Mile Bike 10 Burpees 500m Row 20 Goblet Squats 50/35 *45 Minute Time Cap 9:30 Conditioning Potter 5 Rounds for Time 200m run 20 Suitcase Lunges 50/35 .25 Mile Bike 10 Burpees 250m Row 20 Goblet Squats 50/35

Friday


https://m.youtube.com/watch?v=cWOSiDp_ye0

Thursday


Thursday Bend and Snap Teams of 2 Amrap 30 100/80 Calorie Row 100 Air Squats 6x150’ Sled Drag 135/90

Wednesday


Wednesday Back Rack Reverse Lunges 4x8 each leg Conditioning Franzia Amrap 4 10 SA DB Thrusters 50/35 10 Chest to Bar Pull-ups -1 minute rest- Amrap 4 10 SA DB Thrusters 50/35 10 Ring Dips -1 minute rest- Amrap 4 Max Calorie Bike Accessory Side Plank 4x:30 each side Weighted Hip Thrusts 4x15

Tuesday


Tuesday Strength Push Press 4-4-3-3-2 Conditioning Bart AMRAP 20 10 Burpees 15 Toes to Bar 40 Double-unders 500m Row Accessory DB Skull Crushers 4x12 Plate Front Raise 4x12

Monday


Monday Strength Snatch Grip RDL 8-8-6-6 Conditioning Simpson’s  4 Rounds for Time 21 Wallballs 20/14 14 Box Jumps 24/20 7 Hang Power Cleans 155/105 Core Tabata Style 4 Rounds Hollow Rocks Glute Bridge Hold Leg Raises

Sunday


Endurance Meyer  10 Rounds for Time 5 Strict Pull-ups 4 Single Leg Squats Each Leg 3 Thrusters 135/95 2 Rope Climbs 200m Run -Directly into- 2000m Row 9:30 Strength Bent Over Barbell Row 4x6-8 Conditioning Kruger 10 Rounds for Time 5 Strict Pull-ups 4 Single Leg Squats 3 Thrusters 135/95 1 Rope Climbs 100m run

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