Monday: WOD: 10 Min- 5 sets of 3 Tempo Front Squats (3 sec negative- 1 sec stand)-70% rest 2 min then: 21-15-9 Burpee Box Jump Overs OHS for total time
Tuesday: WOD: 10 Min- 5 sets of 3 Tempo Bench Press (3 sec negative- 1 second press)- 70% rest 2 min then: 25′, 50′, 75′, 100′, 125′, 150′ and so on of Double DB FR Lunge 5-10-15-20-25-30 and so on of Caloie Ski (ladies 4-8-12-16-20-24 and so on) 12 Min AMRAP
Wednesday: WOD: 3 Rounds: 8 TTB; 10 Power Cleans-5 min cap 3 Rounds: 8 TTB; 8 Power Cleans – 10 min cap 3 Rounds: 8 TTB; 6 Power Cleans- 15 min cap 3 Rounds: 8 TTB; 4 Power Cleans – 20 min cap (when you finish the first 3 rounds keep going- if you miss the cap you are done) for time
Thursday: WOD: Teams of 2 10 Min- 5 sets of 3 Dead Stop Deadlifts (70%) rest 2 min then: Buy in:60/48 Calorie Row (split) into 2 rounds of : 30 Synchro Push Ups; 100′ Farmers Carry (each) 25 Synchro Air Squats; 100′ Farmers Carry (each) 10 Synchro Burpees to plate; 100′ Farmers Carry (each) Cash Out: 60/48 Calorie Row (split) for time
Friday: WOD: 20 Box Jump Overs; 10 Thrusters 10 Power Snatch; 10 Banded Bar MU Run 1000 M 10 Banded Bar MU; 10 Power Snatch 10 Thrusters; 20 Box Jump Overs for time
Saturday: WOD: Every 2 min for 10 rounds: 200/175 M Row 50 Double Unders each round for time
