W.O.D.

Strength:
EMOM:
Double Unders
Sit Ups

WOD:
14 Min AMRAP:
25 O/H Plated Lunges
Run 250 m
25 Bent Over Rows
Run 250 m

Partner WOD:
8 min AMRAP:
*Max Thrusters
1 min rest
Tabata:
Scissor Kick
1 min rest
8 min AMRAP:
*Max Wall Balls
* only one person works at a time, you DO NOT have to split reps evenly

Go Get It Friday !!!
10 down to 1
Toes to Bar
Hang Snatch
*20 double unders after every 2 rounds
(10-9*8-7*6-5*4-3*2-1*)

Strength:
Bench Press & Curls (Super Sets)

WOD:
13 Min Ascending Ladder (by 2’s):
B/Bell Push Ups
Weighted Sit Ups
*4 Ring Dips after each round

Strength:
Deadlifts

WOD:
14 Min AMRAP
6 Burpee Over Barbell
6 Deadlifts
*Run 100 every 2 min

Strength:
Back Squats

WOD:
For Time:
20 down to 2 Push Press
2 up to 20 Air Squats

Partner WOD:
Run 800 (Together)
100 Wall Balls
800 KB Swings
60 Box Jumps
40 Single Arm Snatches
20 Weighted Sit-Ups
Run 800 (Together)

Partner WOD:
18 Min AMRAP
Partner A completes:
10 OH Plated Lunges
8 SDHP
6 Ring Dips / Box Dips
Partner B:
Runs 150
Each partner must complete all of their movements before switching.

Go Get It Friday!!!
WOD:
22 Rounds for time:
1 Power Clean
2 HSPU’s
3 Wall Balls

Strength:
Bench Press (10,8,6,4,2,then 1 rep to failure)

Partner WOD:
14 Min AMRAP
* 6 Wall Walks
* 18 Box Jumps
* 36 Double Unders

* Partner A completes movement while Partner B holds plate overhead. Split reps evenly.