Monday:
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WOD: “SPIDERMAN”
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2 – 15′ Rope Climbs
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100 m Run
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8 Squat Cleans (135/95)
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5R4T
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Tuesday:
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WOD: “HULK”
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EMOM: 1 Complex of : (8min)
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Power Clean,Push Press, Backsquat, OHS
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WOD: 25 Double Unders
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10 TTB
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10 Pushups
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15 min AMRAP
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Wednesday:
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WOD: “WONDER WOMAN”
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5 Pullups
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10 Pistols (alt.)
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14 DB Snatches (alt)
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18 min AMRAP
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Thursday:
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WOD: “IRON MAN”
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Odd Couple: Deadlift/Stict Pullups(10 min)
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WOD:
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Row 300m
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5 Clean & Jerks
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15 Burpees
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3R4T
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Friday:
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WOD: “BATMAN”
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100M MB RUN ; 1 THRUSTER ; 1 HSPU ; 1 SLED PUSH (48′)
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200M MB RUN: 2 THRUSTERS ; 2 HSPU ; 1 SLED PUSH (48′)
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300M MB RUN; 3 THRUSTERS ; 3 HSPU; 1 SLED PUSH (48′)
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400M MB RUN; 4 THRUSTERS; 4 HSPU; 1 SLED PUSH (48′)
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AMRAP 20 MIN, AFTER COMPLETED ROUND, GO BACKWARDS
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Saturday:
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WOD: “Event 3 REGIONALS 2015 Modified”
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AKA “THE INCREDIBLES”
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1 mile run
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50 OHS
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100 Situps
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150 Double Unders
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50 SDLHP
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100 Box jump overs
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AMRAP 26 MIN
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