WOD
M
Monday
Strength/Weightlifting
1 RM Testing - Squat Clean
*15 Mins
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Comp Track
5 RNDs For Time
18 Dumbbell Box Step Overs, 1x 35/50, 20 in
10 Dumbbell Devil Press (Does not need to Alt)
18 Pull-ups
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Progress Track
5 RNDs For Time
18 Dumbbell Box Step Overs, 1x 20/35, 20 in
10 Dumbbell Devil Press (Does not need to Alt)
18 Banded or Low Barbell Pull-ups
T
Tuesday
Strength/Weightlifting
Deficit Deadlift 4x 6
*Stand on 45's
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Comp Track
For time:
3 RNDs For Time
Sandbag Carry, 100/150, 100 ft
Row, 400 m
Sandbag Carry, 100/150, 100 ft
*Rest 1 Min Between RNDs
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Progress Track
For time:
3 RNDs For Time
Sandbag Carry, 50/100, 100 ft
Row, 400 m
Sandbag Carry, 50/100, 100 ft
*Rest 1 Min Between RNDs
W
Wednesday
Comp Track
30 Min EMOM
Min 1 - Max rep Echo Bike Calories
Min 2 - 4 Clean & Jerks, 95/135
Min 3 - 6 Burpee Box Jump Overs, 20/24
Min 4 - 10 Wall Balls, 14/20
Min 5 - 2 Power Snatches, 95/135
Min 6 - 3 Bar Muscle-ups
------------------------------
Progress Track
30 Min EMOM
Min 1 - Max rep Echo Bike Calories
Min 2 - 4 Clean & Jerks, Moderate
Min 3 - 6 Burpee Box Step Overs, 20/24
Min 4 - 10 Wall Balls, Moderate
Min 5 - 2 Power Snatches, Moderate
Min 6 - 3 Jumping Bar Muscle-ups
T
Thursday
Strength/Weightlifting
1 RM Testing - Squat Snatch
*14 Mins
------------------------------
Comp Track
For time:
AMRAP in 2 mins of (2 Mins on, 1 Min off):
8/10 Row Calories
40 Double Unders
max reps in remaining time Overhead Squat, 55/75
Rest 1 min
...
Repeat until you reach 60 Overhead Squat reps.
Time cap: 17 mins
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Progress Track
DUs --> 80 Singles
OHS --> 35/45
F
Friday
Strength/Weightlifting
12 Mins - Split Jerks (From Rig)
*Increase each RND till 12 mins is up
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Comp Track
3 RNDs For Time
20 Kettlebell Swings, 36/53
25 Ab Mat Sit-ups
17/20 Row Calories
4 Wall Walks
Rest 1 Min
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Progress Track
3 RNDs For Time
20 Kettlebell Swings, Moderate
25 Ab Mat Sit-ups
17/20 Row Calories
4 Scaled Wall Walks
Rest 1 Min
S
Saturday
'Partner Day'
28 Min Clock
You Go, I Go
8 Wall Balls
6 Box Jump Overs
4 Dual DB Devil Press, 25/35
S
Sunday
Open Gym Sunday