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WOD

M

Monday

 'Long Weekend Fun'
Partnered WOD
13 Min AMRAP
Partner A - 200 M Row, 3 Clean & Jerks
Partner B - Start when A is done the row
--Rest 3 Mins--
13 Min AMRAP
Partner A - 15 Cals Echo Bike, 4 Power Snatches
Partner B - Start when A is done the Bike

T

Tuesday

Comp Track
3 rounds for time of:
30 Wall Balls, 14/20
10 Clean & Jerks, 95/135
18/20 Row Calories
10 Bar Muscle-ups
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Progress Track
3 rounds for time of:
30 Wall Balls, 10/14
10 Clean & Jerks, 65/95
18/20 Row Calories
10 Jumping Bar Muscle-ups

W

Wednesday

Strength/Weightlifting
Every 2 Mins for 14 Mins
1 Snatch DL + 1 Hang Power Snatch + 1 Low Hang Power Snatch
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Comp Track
5 rounds for time of:
15 Double Kettlebell Hang Snatches, Moderate
25 GHD Sit-ups
60 Crossover Single Unders
Rest 1 min
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Progress Track
5 rounds for time of:
15 Double Kettlebell Hang Snatches, Moderate
25 Sit-ups
60 Single Unders
Rest 1 min

T

Thursday

Strength/Weightlifting
Every 2 Mins for 14 Mins
1 Squat Clean + 2 Jerks
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Comp Track
12 Min AMRAP
6 Shuttle Runs, 50 ft
6 Dumbbell Thrusters, 35/50
6 Shuttle Runs
9 Dumbbell Thrusters
6 Shuttle Runs
12 Dumbbell Thrusters
...increase thrusters by 3 each rnd
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Progress Track
12 Min AMRAP
6 Shuttle Runs, 50 ft
6 Dumbbell Thrusters, 25/35
6 Shuttle Runs
9 Dumbbell Thrusters
6 Shuttle Runs
12 Dumbbell Thrusters
...increase thrusters by 3 each rnd

F

Friday

Strength/Weightlifting
Front Rack Lunge 12-12-12-12
AHAP
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Comp Track
2 rounds for time of:
36/40 Echo Bike Calories
18 Sandbag Cleans, 70/100
5 Rope Climbs
Rest 2 mins
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Progress Track
2 rounds for time of:
36/40 Echo Bike Calories
18 Cleans, 65/95
10 Rope raise / lowers
Rest 2 mins

S

Saturday

 'Partner Day'
28 min AMRAP - Split As Needed
200 KB Swings
200 KB Squats
200 KB Dual Dead lifts
200 KB Box Step Overs
*200 M Run Between each movement (Together)

S

Sunday

Open Gym Sunday

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