WOD

Thursday


Conditioning Teams of 2 2 Rounds for Time 800m run Together 100 Russian KBS 53/35 100 sit-ups (reps split evenly)

Wednesday


Strength Supinated Barbell Row 4x6 DB Bench Press 3x10-15   Conditioning 5 Rounds for Quality 7-10 Toes to Bar (unbroken) 10 Wallballs 20/14 :30 rest (This is for quality work. Practice toes to bar or scale and practice Wallball movement standards WIN THE PRACTICE  NOT THE WOD) Option 2 AMRAP 12 200m Run 20 Sit ups 20 wallballs

Tuesday


Strength Staggered Stance Good Morning 4x6-8/leg Strict Press 4x6   Conditioning AMRAP 20 25/20 Calorie Row 12 Burpee Box Jumps 24/20 Option 2: AMRAP 16 15/12 Calorie Row 12 Box Step Ups 6 Burpees

Monday


Strength Back Squat 6-6-4-4 @75%+   Conditioning EMOM 12 Min 1: Max Squat Cleans 135/95 Min 2: Max Double Unders Min 3: Rest Option 2 AMRAP 12 6 Box Jumps 12 DB Hang Cleans 250m Row or 200m Run

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 15/10 push-ups

Friday


Strength DB Bench Press 3x10-15 Banded Tricep Ext 3x8-10   Conditioning AMRAP 5 12 Pull-ups 6 Power Snatch 115/85 -3 minute rest- AMRAP 5 6 Pull-ups 6 Power Snatch 95/65 Option 2 ANRAP 10 12 DB Snatch 12 Ring Rows 12 Box Step Ups

Thursday


Teams of 2 AMRAP 12 2x100’ Double KB OH Carry 53/35 40 Double KB DL 53/35 40 Air Squats -2 minute rest- AMRAP 10 20/16 Calorie Row Partner Holds Plank (Partner A rows 20/16 cals while partner B planks. Alternate between the two movements for 10 minutes)

Wednesday


Strength Strict Press 4x6 building Supinated Barbell Row 4x6-8 building   Conditioning Every 2:30 for 6 Rounds 200m Run 10 Burpees (Try to maintain at least 1:00 of rest. Scale distance or burpees if needed) Option 2 5 Rounds of 100m Run 12 Burpees

Tuesday


Strength Back Squat 4x6 @65-75%   Conditioning 150 Double Unders -then- 4 Rounds of: 350m Row 12 Toes to Bar -then- 150 Double Unders Option 2: AMRAP 12 250m Row 50 Singles 25 Sit ups

Monday


For Time ”Lumberjack 20” 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (70/53) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (50/35 lb) 400 meter Run   On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow

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