WOD

Monday


Strength Power Clean 75% 2x3, 85% 2x2 Power Clean + Push Jerk 75% 2x1, 80% 2x1, 85% 1x1, 1 RM   Conditioning 5 Rounds for Time 500m Row or 400m Run 10 Wallballs 20/14 3 Power Cleans 205/145 (18 minute time cap) Option 2: 5 Rounds for Time 250m Row 10 MB Thrusters 5 Power Cleans 115/85

Sunday


Endurance 800m Run or 1000m Row 100 Double Unders 90 Sit-ups 80 Air Squats 70 MB Twists 60 RKBS 53/35 50 Walking Lunges 40 Push-ups 30 Burpees 20 Strict Pull-ups 800m Run or 1000m Row 9:30 Conditioning 2 Rounds 400m Run or 500m Row 50 Double unders 40 Air Squats 30 Push-ups 20 RKBS 70/53 10 Strict Pull-ups

Friday


Strength Snatch Pull @100% 3x2, @105% 2x2 Supinated Barbell Row 4x6-8 Conditioning 4 Rounds 250m Row or 200m Run 6 Deadlift 115/85 3 Hang Power Snatch 115/85 -2 minute rest- 3 Rounds 150m Row or 100m Run 6 Deadlifts 115/85 3 Hang Power Snatch 115/85 -1 minute rest- 2 Rounds 150m Row or 100m Run 3 Hang Snatches 115/85 (No deadlift in the last 2 rounds)

Thursday


Teams of 2 AMRAP 20 20 Front Squat 95/65 2x150’ Farmers Carry 70/53 12 Box Jump Overs 24/20 2x150’ Prowler Push 90/70 outside (30/20 inside)

Wednesday


Strength Clean Pull @100% 3 x 2, @105% 2x2 RDL 3x5 (moderate) Conditioning 5 Rounds for Time 5 Handstand Push-ups 100m Run 5 Handstand Push-ups 10 T2B (11 minute cap) Option 2 5 Rounds of: 10 DB Push Press 100m Run 10 Leg Raises 10/8 Calorie Bike

Tuesday


Strength Bottoms Up KB Press 4x8/arm Barbell Curls 4x6-8   Conditioning E2MOM 16 25/20 Calorie Row 5 Burpee Over Rower (Rest the remainder of the 2 minutes) Option 2: Every 2:30 for 15 mins 20/16 Calorie Row 5 Burpees (Rest remainder of 2:30)

Monday


Strength Front Squat 3x8 @60-70% Power Clean + Hang Power Clean 1x5 @60%, 1x4 @70%, 3x2 @80-85%   Conditioning 10 Rounds of: 5 C2B pull-ups 10 Push-ups 15 air squats (10 minute cap) -directly into- 200 Double Unders Option 2: AMRAP 12 5 pull ups 10 push ups 10 air squats 25 Sungle Unders

Sunday


Endurance Teams of 2 10 Rounds for Time 20 Air Squats 16 Russian KBS 53/35 12 Toes to Bar 20/16 Calorie Row/Bike 30 Sit-ups 9:30 Teams of 2 5 Rounds for Time 20 Goblet Squats 53/35 16 RKBS 70/53 12 T2B 30 Sit-ups

Friday


Strength Power Snatch 70% 1x3, 75% 1x3, 80% 2x4 Power Clean + Push Jerk 75% 1x5, 2x4 @80%   Conditioning AMRAP 12 8 Toes to Bar 8 Russian KBS 70/53 2 Rope Climbs Option 2 AMRAP 15 8 Leg Raises 12 RKBS 8 Ring Rows 12/10 Calorie Bike

Thursday


Teams of 2 (reps split evenly) 2 Rounds of: AMRAP 6 16 DB Push Press 50/35 30 Sit-ups -1 minute rest- AMRAP 6 100’ Sled Drag 160/105 30 Push-ups -1 min rest-

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