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WOD

M

Monday

 'Family Day Partner WOD'
28 Min AMRAP
Partner A - Row for Cals
Partner B - 12 Box Jumps, 9 DeadLifts, 6 Hang Power Cleans, 3 Burpees
*Switch, total score is Rounds & Cals

T

Tuesday

Strength/Weightlifting
Back Squat : 5 Rep Max


Comp Track
3 rounds for time of:
12 Chest to Bar Pull-Ups
24 Alternating Pistols
Row, 400 m


Progress Track
3 rounds for time of:
12 Low Barbell Pull-Ups
24 Alternating to Bench Pistols
Row, 400 m

W

Wednesday

Strength/Weightlifting
Squat Snatch: 1 Rep Max


Comp Track
7 RNDs for Cals
1:30 - Echo Bike
:30 - Rest
1:30 - Row
:30 Rest
*Score total Cals after all 7 RNDs

T

Thursday

Strength/Weightlifting
For quality:
10 Thrusters, 65/95
Rest 1 Min
8 Thrusters, 75/105
Rest 1 Min
6 Thrusters, 85/115
Rest 1 Min
4 Thrusters, 95/135
Rest 1 Min
2 Thrusters, 105/155


Comp Track
Every 1 min for 10 mins, alternating between:
8 Front Rack Box Step-ups, 65/95
10 Dumbbell Strict Press, pick load


Progress Track
Every 1 min for 10 mins, alternating between:
8 Front Rack Box Step-ups, 35/45
10 Dumbbell Strict Press, pick load

F

Friday

Strength/Weightlifting
3 Pause Front Squats, pick load
Every 2 mins for 8 mins (4 RNDs)
*3 Seconds down, 2 second pause, 1 second up


Comp Track
9-6-3-6-9 reps, for time of:
Power Snatch, 95/135
Burpee High Box Jump Over, 24/30 


Progress Track
9-6-3-6-9 reps, for time of:
Power Snatch, 65/95
Burpee Box Jump Over, 20/24

S

Saturday

 'Partner WOD Day'
25 Min AMRAP - Split However You Want
100 KB Swings
20 Wall Balls
100 DB Snatches
20 Wall Balls
100 KB Lunges
20 Wall Balls
100 Cal Row
20 Wall Balls

S

Sunday

Open Gym Sundays

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