WOD

Wednesday


Wednesday Rumchatta 800m run -then 2 Rounds 15 squat cleans 95/65 15 pull-ups 15 HSPU -then- 800m run Accessory SL Back squat 3x5e Seated box jumps 3x6

Tuesday


Tuesday skill Tabata bike or row (4 total minutes of :20 on :10 off) Conditioning Boom sauce AMRAP 20 500m Row 20 burpees 5 Deadlift 365/225

Monday


Monday Strength Back squat 4x6 Conditioning Brightside Amrap 10 12 Thruster 95/65 6 Box Jumps 24/20 Accessory SA DB fly 3x10e Shoulder taps 3x:30

Sunday


Sunday Mule 400 m run 200 m sled pull 90/45 100 m prowler push 50/30 50 sit ups 25 box jump rest 3 minutes between each round 4RFT 9:30 Malibu 100m prowler Push 100m sled drag 15 DB Thrusters 50/35 25 sit-ups 3 RFT

Friday


Friday Strength Emom 6 Build to a heavy complex Squat clean+2 front squat Conditioning Transformers 2,4,6,8,10 Chest to bar pull-up Back squat 135/95 -rest 3 minute 10,8,6,4,2 Pull-up Back squat 135/95 Accessory Crossover symmetry recovery

Thursday


Thursday Seven O's Teams of 2 AMRAP 7 2x150’ Db farmers carry 70/53 20 Goblet squats 70/53 -rest 2 minutes- AMRAP 7 2x 50’ prowler Push 180/140 30 squat jumps -rest 2 minutes- AMRAP 7 2x100m sprint 20 push ups

Wednesday


Wednesday Strength Emom 10 A: 10 neutral grip Db bench press B: 8-10 feet elevated ring rows Conditioning “Isabel” For Time 30 snatches Accessory Barbell split squats 3x6e

Tuesday


Tuesday Strength Deadlift 4x5 Conditioning “The ghost” 6 Rounds 1 minute max Calorie Row 1 minute max burpees 1 minute max double unders 1 minute rest

Monday


Monday Strength Front squat 5x7 Conditioning Dark and Stormy AMRAP 16 400m run 10 Clean and Jerks 155/105 10 Toes to Bar Accessory Bench supported DB flies 3x12 Plyo-push-ups 3x:20

Sunday


Endurance “Bismarke” Teams of 2 1 mile partner run -then 5 Rounds 40 Wall-Balls 20/14 40 sit-ups 5 Rounds 40 walking lunges 40 Db hang cleans 50/35 -then 1 mile partner run 9:30 Strength Strict pull ups 5x6-8 Conditioning “Wallflowers” 21-15-9 Wall-balls 20/14 Hang DB Clean 50/35 Ring Dips

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