WOD
M
Monday
Strength/Weightlifting
Front Squat 2-2-2-2-2, (AHAP
Wall Ball 15-15-15-15-15, 14/20, 10/14
*12 Min Clock
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Comp Track
2 rounds for time of:
Row, 800 m
30 Toes-to-bars
15 Thrusters, 55/75
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Progress Track
2 rounds for time of:
Row, 800 m
30 Leg Raises
15 Thrusters, 35/45
T
Tuesday
Strength/Weightlifting
10x 1 - High Hang Power Clean + Hang Power Clean
AHAP
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Comp Track
4 rounds for time of:
75 Single / Cross Over
15 HSPUs
25 GHD Sit-ups
Rest 1 min
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Progress Track
4 rounds for time of:
100 Single Unders
15 Box HSPUs
25 Sit-ups
Rest 1 min
W
Wednesday
Strength/Weightlifting
E2MOM - 1 Snatch Pull + 1 Low Hang Power Snatch + 1 Hang Power Snatch
16 Mins (8 RNDs, AHAP)
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Comp Track
3 RNDs
13/15 Bike Calories
Dumbbell Front Rack Walking Lunge, 2x 35/50, 50 ft
8 Bar Muscle-ups
Dumbbell Front Rack Walking Lunge
Rest 2 mins between each round
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Progress Track
3 RNDs
13/15 Bike Calories
Dumbbell Front Rack Walking Lunge, 2x 20/35, 50 ft
8 Jumping Bar Muscle-ups
Dumbbell Front Rack Walking Lunge
Rest 2 mins between each round
T
Thursday
Strength/Weightlifting
14 Mins - Barbell Complex
Squat Clean + Jerk
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Comp Track
3 RNDs For Time
12 Front Squats, 95/135
13 Bar Facing Burpees
50 Double Unders
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Progress Track
3 RNDs For Time
12 Front Squats, 65/95
13 Bar Facing Burpees
100 Single Unders
F
Friday
Strength/Weightlifting
6x 1 - Barbell Complex
1 Snatch Grip Behind-the-Neck Push Jerk + 1 Overhead Squat + 2 Snatch Balances
AHAP
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Comp Track
15 Min AMRAP
18/20 Cal Row
5 Wall Walks
10 Clean & Jerks, 95/135
15 Box Jump Overs, 20/24
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Progress Track
15 Min AMRAP
18/20 Cal Row
5 Wall Walks
10 Clean & Jerks, 65/95
15 Box Step Overs, 20
S
Saturday
'Partner Day'
8 Min AMRAP - You Go, I Go
6 Wall Balls
4 Power Snatch
--INTO--
8 Min AMRAP - You Go, I Go
4 Power Cleans
6 Burpees Over The Barbell
--INTO--
8 Min AMRAP - You Go, I Go
6 Wall Balls
6 Box Jump Overs
6 Dead Lifts
6 Burpees
*P.Snatch & P.Cleans different weights
S
Sunday
Open Gym Sunday