Monday
WOD:
10 rounds for time of:
10/8 Machine Calories
10 Burpees
Core Work:
Every 1 min for 6 mins, alternating between:
Plank Hold
Flutter Kick
Tuesday
WOD Part 1:
In 5 mins, for max reps of:
Row, 500 m
max reps in remaining time Wall Balls, 20/14 lbs, 10/9 ft
-- Rest 5 mins --
In 5 mins, for max reps of:
Row, 500 m
max reps in remaining time Medicine Ball Cleans, 20/14 lbs
WOD Part 2:
8min to find a 3 rep max Power Clean
Wednesday
WOD:
Partner You GO I GO
10 rounds for time of:
1 Rope Climb
20 Sit-ups
10 Box Jumps, 24/20 in
Thursday
Strength: Push Press 3-3-3-3-3-3-3
WOD:
3 rounds for time of:
10 Shoulder Press, 115/75 lbs
Handstand Hold, 20 secs
10 Overhead Lunges, 115/75 lbs
L-sit Hold, 20 secs
Friday
Strength/Skill: 8min EMOM
1x [ 1 Hang Power Snatch + 1 High Hang Power Snatch ], pick load
WOD:
3 rounds for time of:
15 Hang Power Snatches, 95/65 lbs
15 Chest-to-bar Pull-ups
.png)
