Saturday (Partner Wod)

Partner Wod :

24 Minute AMRAP:

Partner A does:

5 Hang Clean and Jerks (115/80)

10 Front Rack Lunges (115/80)

10 Toes 2 Bar

Partner B does:

Run 200 m

Friday

WOD: 16.4 Open Workout

13 Minute AMRAP of:

55 Deadlifts (225/155)

55 Wall Balls (20/14)

55 Calorie Row**

55 HSPU’s

** Record score after 55 calories for tiebreaker

 

 

Thursday

STRENGTH:
Power Snatch
OH Squat
2 Power Snatch into 2 OH Squat
Build to a 2 rep max

WOD:
14 Minute Ascending Ladder by 2’s:
Wall Balls (20/14)
Pull-ups
Single Arm KB/DB Snatches (53/35) Alternating Arms

Wednesday

STRENGTH:
10 Minute EMOM
Minute 1- 2 Clean and Jerks
Minute 2- 6 Pistols

WOD:
5 Rounds For Time of:
10 Shoulder 2 OH (95/65)
5 Burpees
10 KB Swings (53/35)
5 Burpees
10 Power Cleans (95/65)
5 Burpees

Tuesday

STRENGTH:
Front Squats
8 x 3 ( Building to a heavy set of 3 )

WOD:
15 Minutes of:
6 Thrusters (95/65)
8 Toes 2 Bar
10 Calories

Monday

STRENGTH:
Bench Press
7 x 4 

WOD:
15 Minute AMRAP of:
5 HSPU’s
10 Deadlifts (135/95)
15 Box Jumps (24/20)

Sunday

WOD:
2 Rounds of:
30 Double Unders
30 Thrusters (75/55)
30 KB Swings (53/35)
30 Hang Cleans (75/55)
30 Box Jumps (24/20)
30 Calories

Saturday ( Partner WOD)

PARTNER WOD:
25 Minute AMRAP of:

Partner A does :
4 Power Cleans (135/95)
8 Toes 2 Bar
12 Wall Balls (20/14)

Partner B does:
Run 300 m

Friday

WOD:
16.3 Open Workout
7 Minute AMRAP:
10 Power Snatches (75/55)
3 Bar Muscle-Ups

Thursday

STRENGTH:
Squat Clean
Find a 1 rep max

WOD:
14 Minute AMRAP of:
7 Hang Squat Cleans (95/65)
14 HRPU’s
Run 200

Open gym for all registered athletes ( light work day)