WOD
M
Monday
Strength/Weightlifting
6x 4 - Front Squats
*AHAP
------------------------------
Comp Track
5 RNDs For Time
6 Sandbag Cleans, 100/150
12 Box Jump Overs, 20/24
20/24 Row Calories
Rest 1 min
T
Tuesday
Comp Track
24 Min EMOM
Min 1 - 10 Wall Balls
Min 2 - 8/10 Cals Bike
Min 3 - 4 Bar Muscle Ups
Min 4 - 5 Shuttle Runs
W
Wednesday
Strength/Weightlifting
7x 1 - Power Clean + Squat Clean + Front Squat
------------------------------
Comp Track
2 RNDs
21 Toes-to-bars
21 Bar Facing Burpees
7 Push Jerks, 85/115
21 Toes-to-bars
21 Bar Facing Burpees
7 Push Jerks
21 Toes-to-bars
21 Bar Facing Burpees
7 Push Jerks
Rest 4 mins
T
Thursday
Strength/Weightlifting
7 x 1 - Hang Power Snatch + Power Snatch + OHS
------------------------------
Comp Track
16 Min AMRAP
10 Clean & Jerks, 95/135
10 HSPUs
10 Burpee Box Jump Over, 20/24
F
Friday
Strength/Weightlifting
15 Mins - Find 1 RM Dead Lift
------------------------------
Comp Track
5 RNDs For Time
18/20 Bike
10 Hang Squat Cleans, 65/95
10 Pull-ups
Rest 1 min
S
Saturday
'7 Year WOD'
S
Sunday
Open Gym Sundays