WOD

Wednesday


RFE Db Romanian DL 4x8/leg Calf Raise 4x10-12 (weighted if possible)   Conditioning EMOM 10 Min 1: 30-50 Double Unders Min 2: 5-10 Unbroken C2B (Scale to single Unders or Pull ups if needed) Accessory With a Partner 6 mins :20 Bike :20 Plank Each partner starts on the opposite movement. Alternate every :20 for 6 minutes
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Tuesday


Strength Superset Push Press 4x6 building SA Bench Supported DB Row 4x8/arm   Conditioning AMRAP 14 1000m Row 50 Wallballs 24/20 25 Russian KBS 70/53 Option 2 AMRAP 14 500m Row 20 Wallballs 14/10 10 RKBS 53/35
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Monday


Strength Front Squats 4x8 @60%   Conditioning 3 Rounds for Time 15 Toes to Bar 10 Clean and Jerk 135/95   Option 2: 3 Rounds for Time 200m Run 15 Leg Raises 10 Clean and Jerks 95/65 Accessory Val Slide Hamstring Curls 4x8
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Sunday


Endurance For Time 800m Run 15 RKBS 53/35 40 sit ups 600m Run 15 RKBS 53/35 30 Sit ups 400m Run 15 RKBS 20 Sit ups 200m Run 15 RKBS 10 Sit ups 800m Run 9:30 2 Rounds for time 400m Run 40 Push-ups 40 Sit ups 40 RKBS 53/35
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Friday


Strength Hang Squat Snatch 5x3 building for quality Strict Pull ups 4x4-8   Conditioning 15-12-9-6-3 Deadlift 225/155 Burpee over Bar   Option 2: 5 Rounds for Time 7 Deadlifts 185/135 7 Burpee over Bar Accessory Ab Wheel 4x10 Weighted Plank 4x:30
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Thursday


Conditioning  Teams of 2 AMRAP 8 800m run together Max Push Ups -then- AMRAP 15 40 Suitcase Walking Lunges (20/partner, 10L 10R) 50/35 40 DB Snatch 50/35 40 SA DB Push Press 50/35
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Wednesday


Strength RFE Db Romanian DL 3x8/leg Calf Raise 3x12-5 (weighted if possible)   Conditioning AMRAP 8 20 Calorie Row 8 Toes to Bar -3 minute rest- AMRAP 8 20 Calorie Row 16 Russian KBS 70/53 Option 2 AMRAP 15 350m Row 15 Sit ups 15 RKBS 53/35
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Tuesday


Strength Superset Push Press 4x6 building SA Bench Supported DB Row 4x8/arm   Conditioning Every 2:30 for 5 Rounds 50 Double Unders 15 Wallballs 20/14 5 Power Cleans 185/135 (Work should be finished no later than 2:00. Scale weights or reps as needed) Option 2: 5 Rounds of 50 singles 10 Wallballs 7 Power Cleans 135/95
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Monday


Front Squats 3x8 @60%   Conditioning 4 Rounds for Time 200m Run 12 Box Jumps 24/20 12 Pull-ups Option 2 AMRAP 12 100m Run 6 Burpees 12 Box Step Ups 12 Ring Rows Accessory Val Slide Hamstring Curls 4x8
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Sunday


Endurance Teams of 2 For Time: 2000m Row 100 DB Snatch 50/35 2000m Row 100 Wallballs 20/14 2000m Row 100 Sit-ups 100 Ring Rows 9:30 For Time 1000m Row 50 Wallballs 20/14 750m Row 50 DB Snatch 50/35 500m Row 50 Sit ups 250m Row 50 Pull ups or Ring Rows
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