Monday: WOD: EMOM 10 Min- 3 Squat Snatch (70% of 1 RM) rest 2 mint then: TEAMS of 2: 15/12 Calorie Row 15 Push Ups (one rows-one does push ups- cannot switch until both have finished) 15 Min AMRAP- score is pushups
Tuesday: WOD: 10 Min to find 6 RM Back Squat – rest 2 min then: 12 Med Ball Situps 14 Alt. DB Hang Clean & Jerks 16 Alt. DB Step Ups 5R4T
Wednesday: WOD: 15/12 Calorie Row; 30 Pull Ups 15/12 Calorie Row; 20 ST. HSPU 15/12 Calorie Row; 10 Burpee Pull Ups 15/12 Calorie Row; 20 ST. HSPU 15/12 Calorie Row; 30 Pull Ups 15/12 Calorie Row for time
Thursday: WOD: 10 Min to find 6 RM of Shoulder Press 1-3-5-7-5-3-1 Power Cleans 2-6-10-14-10-6-2 Box Jump Overs for time
Friday:WOD: “DT” 12 Deadlifts
9 Hang Cleans
6 Push Jerks
5R4T
Saturday: WOD: “Filthy Fifty”
50 Reps of each: ….For Time…. Box Jumps Jumping Pull ups KBS Walking Lunge Knees To Elbows Push Press Back Extensions Wall Balls Burpees Double Unders
