WOD

Friday


Friday Strength Snatch Grip RDL 8-8-6-6 Conditioning Destroyer 5 Rounds for Time 7 Power Snatch 95/65 7 Toes to Bar 20 BW Box Step Ups 24/20 Accessory Hollow Rocks 3x15-20 Supermans 3x10-15

Thursday


Thursday Three’s Company Teams of 3 300/240 Calorie Row -then 300/240 Calorie Bike *30 minute cap EMOM 5 Synchro Burpees

Wednesday


Wednesday Strength Squat Clean 3x2@70% 3x1@75-80% Conditioning Rage 75 Wall-balls 20/14 55/44 Calorie Row 35 Hang Power Clean 115/85 15 Bar Muscle-ups (c2b, pull-up, RR scale) Accessory SL Box Lowers 3x10each leg

Tuesday


Tuesday Strength Push Press 4x7 Conditioning Beatlejuice AMRAP 12 25 Double-Unders 15 Russian KBS 70/53 10 Burpees Accessory Rear Delt Flies 3x8-10 DB Hammer Curls 3x8

Monday


Monday Strength RFE DB Split Squat (2 DB) 3x10 each leg Conditioning Kings 2-4-6-8-10-12-14 Chest to Bar Pull-ups Deadlift 275/185 225/155 *Weight change between the round of 10 and 12 Core Hanging Leg Raises 4x10-12 Weighted Plank 4x:30-1:00

Sunday


Endurance “Gannon” 1 Mile Run -then- 9 Rounds of 4 Strict Pull-ups 12 Push-ups 18 Air Squats -then- 1 Mile Run 9:30 “Rangle” 10,9,8,7,6,5,4,3,2,1 S2OH 135/95 Burpee Over Bar

Friday


Friday Strength Hang P. clean + hang squat clean x3 @60% x2 @65-70% (Emphasize on speed to and under the bar) Conditioning Monkey Business 4 Rounds for Time 12 Box Jumps 24/20 12 T2B -Directly Into - 10 Rope Climbs Accessory IYWT 3x3 Split Squat Iso Hold 3x:30 each leg

Wednesday


Teams of 3 Farmers Foley AMRAP 30 3x150’ Prowler Push 30/20 60 SA DB Push Press 50/35 3x150’ Farmers Carry 70/53 (One Partner works, one partner rests, one partner Does Front Rack Hold 185/135) *10 DB PP Per arm, per partner

Wednesday


Wednesday Strength Good Morning 3x8-10 Conditioning Bandwagon EMOM 16 Min1: Cal Row Min2: Air Squats Min3: Russian KBS 53/35 Min4: Plank Accessory L-Sit Chin Ups 4x6-10 Ring Dips 4x8-12

Tuesday


Tuesday Strength Bench Press 3x12-15 Conditioning Blast AMRAP 4 20 Double-Unders 7 Hang Snatch 75/55 -2 min rest- AMRAP 4 20 Double-Unders 10 Strict Press 75/55 -directly into- 800m run or 1000m row Core Med Ball Dead Bug 3x20 total Plank 3x1:00 (weighted if possible)

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