Category: W.O.D.

Go Get It Friday !!!!

WOD:
12 Min AMRAP:
4 C2B Pull-Ups
6 Box Jumps
4 Push Jerks

Strength:
Back Squat

WOD:
7 Rounds for Time:
20 KB Swings
* after each round
4 Burpees
8 Push-Ups
9 Air Squats

Strength:
Deadlift

WOD:
30*25*20
Side D/B Lunges
S2OH D/B Press
*50 Double-Unders after Each Round

Strength:
Squat Cleans

WOD:
20 min E2MOM:
3 Power Cleans
6 Burpees over Barbell
9 Jumping Air Squats

Station WOD:
2-5 people per station

10 Rounds
(all athletes must rotate stations together)
Station 1) 10 Floor Press
Station 2) 10 Sit-Ups
Station 3) D/B Curls
Station 4) 10 Goblet Squats
Station 5) Rest

Partner WOD:
22 Min Ascending Ladder by 1s:

Partner A:
SDHP
Bent Over Row
Air Squats

Partner B:
Run 150

Partner A climbs ladder, Partner B picks up where Partner A left off.

Open Gym

8:30 Class

Partner WOD:
25 Min AMRAP:
7 Air Squats
6 Sit-Ups
5 Burpees
4 Pull-Ups

Strength:
Super Sets (Bench Press / DB Curls)

45 KB Swings
Run 250
35 KB Swings
Run 250
25 KB Swings
Run 400
15 KB Swings
Run 400