Category: W.O.D.

GO GET IT FRIDAY !!!!

WOD:
3 Tabatas
Plyo Push Ups
Wall Balls
Sit Ups

STRENGTH:
Power Snatch

WOD:
*15 Minute Ascending Ladder:
Single Arm Snatch
Air Squat
*3 HSPU’s after each round

STRENGTH:
Back Squat

WOD:
13 Minute AMRAP:
15 Floor Press
9 Burpees O/ Barbell

STRENGTH:
EMOM:
Hang Clean
Back Squat

WOD:
5 Rounds:
10 HRPU’s
10 Ring Rows
10 Push Press
10 Deadlifts

STRENGTH:
Bench Press

WOD:
2 Rounds
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Knees 2 Elbow

PARTNER WOD:
For Time:
120 Hang Snatches
Row 600 m (300 m each )
100 Push Press
Row 600 m (300 m each )
80 SDHP
Row 600 m (300 m each )
60 Front Squats
Row 600 m (300 m each )

Split all reps and rowing evenly, one person works while one person rests

GO GET IT FRIDAY

WOD:
12 Minute AMRAP:
10 Box Jumps
8 Push Press
6 Toes 2 Bar

STRENGTH:
Squat Clean Thruster

Partner WOD:
8 Minute AMRAP:
Max Thrusters

REST 3 MINUTES

8 Minute AMRAP:
Max Wall Balls

Only one athlete works at a time, split reps evenly

STRENGTH:
Tabata

PARTNER WOD:
20 Minute AMRAP:
20 Hang Cleans
20 Knees 2 Elbow
40 KB Swings
40 Mountain Climbers

Split reps evenly

STRENGTH:
Back Squat

Team Wod:
(in teams of 2-4 people )
*20 Minutes of :
Max Meters on the rower
*athletes switch every 200 m