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Monday: WOD:
20 Alt. Hang DB Snatch
15/12 Calorie Row
20 Alt. DB Hang C&J
5 Wall Walks
rest 1:1
3R4T
Tuesday: WOD:
50-40-30-20-10
Air Squats
Situps
5-4-3-2-1
Rope Climbs
for Time
Wednesday: WOD:
27-21-15-9 (ladies ski – 22-16-12-8)
Calorie Ski
DB Bench Press
54-42-30-18
Double Unders
For Time
Thursday: WOD:
200 M Run
10 Pull Ups
20 Wall Balls
10 TTB
5R4T
Friday: WOD:
10 Bar Facing Burpees
50 yd Sled Sprint
3 Power Cleans
10 rounds each for time
(rest 2 min between each round)
Saturday: WOD:
4 Rounds of:
5 OHS
1000 M Bike
rest 3 min
3 Rounds of:
4 OHS
1000 M Bike
rest 3 min
2 Rounds of:
3 OHS
1000 M Bike
for time
