February 4 – February 9, 2019
Monday: |
EMOM: 8 MIN 3-BS |
400 Meter Run/ 30 Deadlifts |
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300 Meter Run/ 20 Power Cleans |
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200 M Run/ 10 Snatches |
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Tuesday: |
WOD: |
30 Cal Row |
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20 Situps |
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10 Burpees |
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4R4T |
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Wednesday: |
4-Min to complete 4-10 m lunges/ max effort TTB/ 1Min Rest |
3 Min to complete 3- 10 m lunges/ max effort HSPU/ 1 min rest |
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2 min to complete 2-10 m lunges/ max effort double unders |
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Thursday: |
WOD: 10 min AMRAP |
15 Squats; 10 Burpees; 5 Strict Pullups |
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Then strength: 8 MIN 4-OHS or 2 thrusters |
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Friday: |
WOD: 4 rounds for max double unders |
4 min to complete 400 m run and max rope climbs |
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rest 2 min |
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4 min to complete 400 m run and max push ups |
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rest 2 min |
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2 rounds for reps |
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Saturday: |
WOD: |
200 m Farmers Carry |
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30 BJ/30 PU/ 30 Situps |
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200 m Farmers Carry |
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30 HSPU/30 DB Snatch/30 Situps |
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200 m Farmers Carry |
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30 WB/ 30 KBS/ 30 Sitpus |
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