Monday
A: Back Squat 40X1 - 3, 3, 2, 2, 2 (rest 3 Minutes
B: Partner WOD:
100 Burpee over Boxjumps for time
AFTERNOON:
A:EMOTM x 14
8 Toes to Bar
12 Cal's on the rower
500m Row @ 90 % x 4 (2 Minutes Rest)
100 Burpee over Boxjumps for time
AFTERNOON:
A:EMOTM x 14
8 Toes to Bar
12 Cal's on the rower
500m Row @ 90 % x 4 (2 Minutes Rest)
Tuesday
Four sets of:
Bench Press x 3-5 reps @ 20X1
Rest 30 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 2 minutes
Bench Press x 3-5 reps @ 20X1
Rest 30 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Snatch
100 Meter Run
10 HR Pushups
100 Meter Run
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Snatch
100 Meter Run
10 HR Pushups
100 Meter Run
Thursday
A.
Five sets of:Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
B.
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders
Friday:
A.
Four sets of:Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets
B.
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees
Saturday
A. emom – FS @20X0 2-3 65% of 1rm – 8mins speed focus
B. SC build to a max
C1. thruster 8-10; rest 10sec build per set
C2. T2B amrap – 1; rest 3mins x 3
+
3 rounds for time
20 chin ups
20 wall balls 20/14# 10/9′ target
B. SC build to a max
C1. thruster 8-10; rest 10sec build per set
C2. T2B amrap – 1; rest 3mins x 3
+
3 rounds for time
20 chin ups
20 wall balls 20/14# 10/9′ target
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