WOD

Wednesday


Push Press 5x5 @70-80% Overhead Squat 3x8-10 (light) Conditioning 4 Rounds of 6 Box Jumps 24/20 6 Handstand Push-ups -directly into- 4 Rounds of 10 DB Box Step Ups (2 DBs) 6 Handstand Push-ups Option 2: AMRAP 12 16 Box Step Ups 10 Push-ups 10 Calorie Bike
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Tuesday


Strength Supinated Pull up 4x5-8 Conditioning 5 Rounds for Time 40 Calorie Row 12 Russian Kettlebell Swings 70/53 (18 Minute time cap) Scale calories if needed   Accessory DB Shoulder Lateral Raises 4x10-12
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Monday


Strength Front Squat 5x5 @70-80% Bench Press 5x5 @70-80% Conditioning AMRAP 15 9 T2B 7 Squat Cleans 115/85 9 Burpee Over Bar   Option 2 AMRAP 15 20/16 Cal Row 7 Power Cleans 95/65 7 Front Squats 95/65
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Sunday


Endurance 3 Rounds of: AMRAP 2 Max Burpees -1 minute Rest- AMRAP 2 Max Calorie Bike -1 minute Rest- AMRAP 2 Max Air Squats -1 minute Rest- AMRAP 2 Max Sit-ups -1 minute Rest- AMRAP 2 Max Calorie Row -1 minute Rest- 9:30 EMOM 20 Min 1: Max Burpees Min 2: Max Calorie Bike Min 3: Max Air Squats Min 4: Max Calorie Row Min 5: Rest
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Friday


Strength Snatch Extensions Build to a Heavy 5x3 SL RFE DB RDL 4x5 each leg @30x0 Tempo   Conditioning AMRAP 18 10-12-14-16-18-20... Calorie Row or Bike 7 Burpees after each calorie round
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Thursday


Conditioning Teams of 2 AMRAP 25 20 Box Jump Overs 24/20 2x150’ Suitcase Carry (75’L/75’R) 53/35 40 BW Walking Lunges 20 SA DB Hang Clean 50/35
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Wednesday


Conditioning “Annie” 50-40-30-20-10 Double Unders Sit-ups -2 minute rest- 50 Bench Press(or BB Floor Press) 155/105 (No fewer than 5 reps at a time)   Accessory (done as a class) Incline DB Bench 3x8-10 @20x0 Tempo DB Skull Crushers 3x8-10
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Tuesday


Strength Strict Pull-ups 5x5-8 Conditioning For Time: 750m Row 8 Power Clean 155/105 500m Row 8 Power Clean 155/105 250m Row 8 Power Clean 155/105 250m Row 8 Push Jerks 155/105 500m Row 8 Push Jerks 155/105 750m Row 8 Push Jerks 155/105
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Monday


Strength Back Squat 5-5-4-4-4 Lateral DB Raises 4x10-12 Conditioning 5 Rounds for Time 12 Wallballs 20/14 8 Toes to Bar 6 Deadlift 225/155   Option 2: 5 Rounds of: 10 Air Squats 15 Sit ups 10 Trap Bar Deadlifts 155/105
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Friday


Strength Romanian Deadlift 4x8 Underhand Barbell Row 4x8 Conditioning AMRAP 4 7 Burpees 5 Power Cleans 135/95 -1 minute rest- AMRAP 6 7 Burpee over Bar 5 Power Cleans 205/155   Option 2 5 Rounds of: 9 Power Cleans 95/65 7 Burpees 5 Box Jumps
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