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:
30 Wall Balls
50 Double Unders
30 TTB
50 Double Unders
3R4T
Saturday: WOD: 8 Sets
Min 1: 15 KBS
Min 2: 12 Burpees
Min 3: 15/12 Calorie Row
(24 total min)