W.O.D.

Friday 4/26

WOD:
6 Minute AMRAP:
3 Squat Cleans (115/85)
6 Burpees
then,
REST 2 MINUTES
then,
7 Minute EMOM:
12 Wall Balls (20/14)

Thursday 4/25

STRENGTH:
Squat Cleans

WOD:
16 Minute EMOM:
Min 1- 8 SDHP (95/65)
Min 2- 8 Single Arm OH Squat
Min 3- 16 Floor Press (95/65)
Min 4- 10 B/O Rows

Wednesday 4/24

STRENGTH:
EMOM:
Back Squat
Double Unders

WOD:
2 Rounnds of:
Run 250 m, 25 Barbell Push-Ups
Run 250 m, 25 Sit-Ups
Run 250 m, 25 Air Squats
Run 250 m, 25 Box Jumps

Tuesday 4/23

STRENGTH:
Deadlift

WOD:
15 Minute AMRAP:
21 KB Swings (53/35)
15 Deadlifts (135/95)
9 Toes 2 Bar
Run 100 m

Monday 4/22

STRENGTH:
EMOM
Bent Over Rows
Sit Ups

WOD:
12 Minute AMRAP:
10 Push Press (95/65)
12 OH Plated Lunges (45/25)
14 Double Unders

Saturday 4/20

Partner WOD:
20 Minute Ascending Ladder ( By 1’s):
Hang Cleans (95/65)
Front Squats (95/65)
* 12 Med Ball Sit Ups (together) after each round (20/14)

Thursday 4/18

Partner WOD:
Buy In;
*30 Thrusters (95/65)
then,
*7000 m Row
Split reps and rowing evenly

Wednesday 4/17

Partner WOD for Time:
40 * 30 * 20 * 10 * 10 * of:
Toes 2 Bar
KB Swings (53/35)
Goblet Squats (53/35)
* Run 250 m (Together)
Split reps evenly !!!