WOD

Sunday


Endurance 4 Rounds 250m Row 15 burpees -then- 4 Rounds 250m row 10 T2B 15 MB squat cleans 20/14 150’ kb x-walk 53/35 -then- 4 Rounds 15/12 cal bike 15 burpees -then- 4 Rounds 250m Row 25 air-squats 15 rkb Swings 53/35 9:30 Conditioning 4 Rounds 10 burpees 3 Muscle ups/9 c2b/12 Pull-up/15 ring row 7 Box Jump Overs

Friday


Strength Bent Over Barbell Row 4x8 Supinated Pull-ups 4x5-10   Conditioning 10-8-6-4-2 Toes to Bar Handstand Push-ups -directly into- 2-4-6-8-10 Toes to Bar Push Jerk 135/95 Option 2: AMRAP 10 10 Toes to Rig 5-10 Push-ups 10 Box Step Ups 10 Strict Press 75/55

Thursday


Conditioning  Teams of 2 5 Rounds of: 2x100m Run 2X150’ OH KB Carry 53/35 40 Sit-ups -then- 1 Mile run together or 2000m synchro row together

Wednesday


Strength Bench Press 4x8 @60-75% Conditioning AMRAP 4 10 Wallballs 20/14 5 Power Cleans 155/105 -2 minute rest- AMRAP 6 8 Thrusters 75/55 30 Double Unders -2 minute rest- AMRAP 4 20 Air Squats 3 Power Cleans 185/135   Option 2: AMRAP 4 10 Wallballs 5 Box Jumps -2 minute rest- AMRAP 6 8 Thrusters 45/35 40 Single Unders -2 minute rest- AMRAP 4 10 Air Squats 5 Box Jumps   Accessory DB Curls 4x8

Tuesday


Strength Romanian Deadlift 4x8 @50-60% Conditioning AMRAP 24 10 Deadlift 185/135 400m Run 15 RKBS 70/53 750m Row   Accessory Barbell or Ab wheel roll out 4x10-15

Monday


Strength Overhead Squat 3x10 @40-60% DB Shoulder Front Raises 3x15   Conditioning 4 Rounds of: 3 Squat Snatch 75/55 5 OH Squats 75/55 7 Chest to Bars or 9 Pull Ups 9 Burpees Option 2: 5 Rounds of: 8 DB Snatches 8 Ring Rows 8 Burpees 12 Air Squats

Sunday


Endurance AMRAP 36 400m Run 20 Box Step Ups 24/20 500m row 30 Sit-ups 15 Push-ups 9:30 5 Rounds for Time 200m Run 10 box jumps 24/20 250m row 15 push-ups

Friday


Strength Snatch Pulls 5x5 @85%   Conditioning 4 Rounds for Time 11 Toes to Bar 11 Box Jumps 30/24 11 Power Snatch 75/55 Accessory Hammer Curls 4x10 Banded Tricep Extensions 4x15

Thursday


Conditioning  Teams of 2 (Reps split evenly) AMRAP 25 60 Goblet Squats 70/53 60 Handstand Push Ups or DB Push Press 30/24 Cal Bike or Row 60 Dumbbell Snatch 50/35  

Wednesday


Strength Back Squat 4x8-10 @40-50% Conditioning AMRAP 6 15 Double Unders 5 Burpees -3 minute rest- 2 Rounds of: 15 Deadlift 185/135 15 Burpee over Bar   Option 2: AMRAP 11 10 Box Step Ups 10 Deadlifts 155/105 5 Burpee Over Bar

1 2 3 174