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Monday: WOD:
75 Air Squats
25 Alt. DB Snatches
75 Air Squats
for time
Tuesday: WOD:
100 DU
30 Pushups
5 Sets rest 1 min after each set
Wednesday: WOD: 6 sets- 1 every 7 min
Odds: 16/12 Calorie Ski; 6 BBJO
15/12 Calorie Ski; 6 BBJO
9/7 Calorie Ski; 6 BBJO
Even: 16/12 Calorie Row; 6 BBJO
15/12 Calorie Row; 6 BBJO
9/7 Calorie Row; 6 BBJO
each round for time
Thursday: WOD:
20/15 Calorie Row; 10 Squat Snatch
20/15 Calorie Row; 8 Squat Snatch
20/15 Calorie Row; 6 Squat Snatch
20/15 Row; 4 Squat Snatch
20/15 Calorie Row; 2 Squat Snatch
for time
Friday: WOD: Open 14.4- 14 Min AMRAP
60/48 Calorie Row
50 TTB
40 Wall Balls
30 Power Cleans
30 Muscle Ups or Burpee Pull Ups
for reps
Saturday: WOD: 5 Sets- 3 min AMRAP
12/10 Calorie Ski
50 ft Front Rack Walking Lunge
Max Strict Pull ups with remaining time
rest 2 min after each set
