W.O.D.

Friday 10/23

Go Get It Friday!!!
* Partner WOD:
10 Min AMRAP:
Max Thrusters
* only 1 partner works at a time.

Thursday 10/22

Strength:
Rope Work

Partner WOD:
15 Min Ascending Ladder (by 3’s)
Hang Snatches
Knees 2 Elbow
* Run 100 m after each round

Wednesday 10/21

Strength:
EMOM:
10 Floor Press
15 Mountain Climbers

Partner WOD:
10 Rounds for time:
9 Hang Clean & Jerks
9 Burpees
Partner A chips away at movements, Partner B runs 100 m (B picks up where A leaves off)

Tuesday 10/20

Strength:
Back Squats

Partner WOD:
*For Time:
Buy-in ~ 400 m Run (Together)
60 Box Jumps
60 Pull Ups
60 KB Swings
60 Back Rack Lunges
60 Push Press
60 Sit Ups
60 Wall Balls
Cash-Out ~ 400 m Run (Together)
*Split Reps Evenly

Monday 10/19

Strength:
EMOM:
Wall Balls
Sit-Ups

Partner WOD:
17 Min AMRAP
30 Double Unders (each)
20 Toes to Bar (each)
10 Goblet Squats (each)
5 Ring Dips (each)
2 HSPU’s (each)
*Only 1 partner works at a time. Reps can be broken up as necessary

Saturday 10/17

PARTNER WOD:
18 Minute AMRAP:
Partner A does :
10 Med Ball Cleans
10 HRPU’s
Partner B does:
100 m KB/DB Farmers Carry

Thursday 10/15

Strength:
Power Cleans

WOD:
* 3 min AMRAP:
3 Power Cleans
6 Barbell Push Ups
9 Air Squats
–Rest 1 Minute–
* Repeat 4 More Times

Tuesday 10/13

Strength:
Negative Pull-Ups

WOD:
Ascending Ladder (by 1’s):
Hang Clean
Push Press
* 8 K/B Swings