WOD
M
Monday
Comp Track
For Time
3 RNDs
5 Shuttle Runs, 50 ft
5 Bar Facing Burpees
5 Deadlifts, 135/185
--INTO--
3 RNDs
15/18 Echo Bike Calories
21 Sit-ups
12/15 Echo Bike Calories
6 Strict OR Kipping HSPUs
------------------------------
Progress Track
For Time
3 RNDs
5 Shuttle Runs, 50 ft
5 Bar Facing Burpees
5 Deadlifts, 95/135
--INTO--
3 RNDs
15/18 Echo Bike Calories
21 Sit-ups
12/15 Echo Bike Calories
6 Box HSPUs
T
Tuesday
Strength/Weightlifting
Back Squat 1x5 at 60% 1RM
Back Squat 1x5 at 70% 1RM
Back Squat 1x3 at 75% 1RM
Back Squat 1x1 at 80% 1RM
------------------------------
Comp Track
For time:
Row, 450/500
150 Double Unders
10 Power Cleans, 105/155
Walking Lunge, 100 ft
150 Double Unders
10 Power Cleans
Walking Lunge
150 Double Unders
10 Power Cleans
Walking Lunge, 100 ft
Row, 450/500
------------------------------
Progress Track
Double Unders --> 250 Singles
Power Cleans --> 65/95
W
Wednesday
Strength/Weightlifting
6x 2 - Snatch Balance
AHAP
------------------------------
Comp Track
15 Min AMRAP
3 Wall Walks
9 Toes-to-bars
12 Alternating Dumbbell Snatches, 35/50
------------------------------
Progress Track
15 Min AMRAP
3 Scaled Wall Walks
9 High Knees
12 Alternating Dumbbell Snatches, 25/35
T
Thursday
Strength/Weightlifting
12 Mins - Warm Up Squat Snatches
------------------------------
Comp Track
For time:
0:00-4:00:
25/28 Row Calories
8 Squat Snatches, 55/75
-- then --
4:00-8:00:
25/28 Row Calories
4 Squat Snatches, 65/95
-- then --
8:00-12:00:
25/28 Row Calories
2 Squat Snatches, 85/115
-- then --
12:00-16:00:
25/28 Row Calories
1 Squat Snatch, 95/125
-- then --
16:00-20:00:
25/28 Row Calories
16 Squat Snatches, 55/75
------------------------------
Progress Track
S.Snatches --> Moderate Weight Per RND
F
Friday
Strength/Weightlifting
5x 2 - Power Cleans
------------------------------
Comp Track
16 Min AMRAP
8 Power Cleans, 85/115
8 Lateral Burpee Box Jump Overs, 20/24
8 Shoulder to Overhead, 85/115
8 Row Calories
------------------------------
Progress Track
16 Min AMRAP
8 Power Cleans, 65/95
8 Lateral Burpee Box Step Overs, 20/24
8 Shoulder to Overhead, 65/95
8 Row Calories
S
Saturday
'Partner Day'
32 RNDs Of Cindy - You Go, I Go
5 Pull Ups - NO Butterfly
10 Push Ups
15 Air Squats
*30 Min Time Cap
S
Sunday
'Open Gym'