WOD

Sunday


Endurance 4 Rounds for Time 400m run 100m sled pull 90/45 100 m prowler push 50/30 25 box jump 24/20 rest 3 minutes between each round 9:30 100m prowler Push 50/30 100m sled drag 90/45 15 DB Thrusters 50/35 25 sit-ups 3 RFT

Friday


Strength Strict Pull-ups 3x5-8 Banded Tricep Extensions 4x10-15   Conditioning 12-10-8-6-4-2 Toes to Bar Hang Power Snatch 75/55 Option 2 AMRAP 15 15/12 Calorie Bike or Row 16 DB Snatch 50/35 12 DB Step Overs 50/35 24/20

Thursday


Teams of 2 AMRAP 15 100m Run Together 2x150’ Sled Drag 135/90 30 Sit ups -2 minute rest- 5 Rounds 100m Run Together 30/20 Push-ups

Wednesday


Strength Strict Press 4x6-8 Supinated Barbell Row 4x8   Conditioning AMRAP 18 750m Row 20 Russian KBS 53/35 Option 2 AMRAP 12 250m Row 12 RKBS 12 Sit ups

Tuesday


Strength Staggered Stance Good Morning 4x8/leg   Conditioning 4 Rounds of: 2:00: work 20 Double Unders 10 Wallballs 20/14 1:00: rest   Option 2: AMRAP 10 25 Singles 10 Wallballs 10 T2B (or scale) Accessory SL Calf Raises 4x8-10/leg (unweighted)

Monday


Strength Back Squat 4x8 @60-70%   Conditioning AMRAP 12 100m Run 7 Clean and Jerks 135/96 7 Chest to Bars Option 2: AMRAP 12 100m Run 12 Box Step Ups 8 Ring Rows   Accessory SL Glute Bridge 4x8/leg

Sunday


Endurance Teams of 2 2000m Row -then- 6 Rounds for Time 20 Box Jumps 24/20 30 Sit-ups 40 Air Squats 200m Run Together -then- 2000m Row (Reps and distance split evenly) 9:30 400m Run -then- 5 Rounds 15 Push ups 20 Air Squats 2 Sit-ups -then- 400m Run

Friday


Strength Strict Pull-ups 4x5-8 Banded Tricep Extensions 4x10-15   Conditioning EMOM 10 Min 1: Max Snatches in :40 (increasing weight per round) Min 2: Max Unbroken T2B (Snatch Weights 75/55, 95/65, 115/85, 135/95, 155/105) Option 2: 4 Rounds for Time 50 Double Unders 15 T2B or K2E 10 Trap Bar Deadlift 225/155

Thursday


AMRAP 15 Teams of 2 2x100’ KB X Carry 53/35 (50L/50R) 30 RKBS 53/35 30 DB Bench Press 50/35 -1 minute rest- 10 Minutes Max Calorie Row or Bike

Wednesday


Strength Staggered Stance Good Morning 4x8/leg   Conditioning For Time 800m Run 10 Burpees 800m Run 10 Burpees 600m Run 8 Burpees 600m Run 8 Burpees 400m Run 25 Sit-ups 400m Run 25 sit-ups 200m Run 15 Sit ups 200m Run 15 Sit ups (30 minute time cap) (Scale runs to 600s, 400s, 200s, 100s if needed) Option 2 5 Rounds of: 400m Run 10 Burpees 15 Sit ups   Accessory SL Calf Raise 4x8-10/leg

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