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Monday: WOD: “HOTSHOTS 19- MODIFIED
30 Min AMRAP- Teams of 2
30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS
400 METER RUN
Tuesday: WOD:
10 MIN- 5 Sets of 1 Bench Press (80-90%)
50′ OH Walking Lunge (left arm)
7/5 Burpee Pull Ups
50′ OH Walking Lunge (rightarm)
4 Cycles of 5 Min (target time 3:30)
Wednesday: WOD:
15/12 Calorie Row; 15 Bar Facing Burpees
15 Deadlifts; 75 Double Unders
15 Min AMRAP
Rest 2 Min then strength 5 Sets of 1 DL (80-90%)
Thursday: WOD: Teams of 2
50/45 Calorie Ski
100 DB Box Step Ups
50/45 Calorie Ski
For Time
Friday: WOD:
27 Wall Balls; 18 Med Ball Situps; 9 Power Cleans
3R4T
Rest 3 Min then: 5 Sets of 1 In Hole Front Squat (80-90%)
Saturday: WOD:
10 Thrusters
10 CTB Pullups
2 Rounds
rest 2 min
complete 3 cycles (6 rounds total)
