WOD
STRENGTH
- some rowing
WOD
16’ AMRAP
- 8 bb complex* 42.5/30
- 10 sync. t2b
- 20 burpee
- 10 strict pull ups
STRENGTH
5 sets of
- 6+6 kb bottom up press
- 20’’ hollow hold
WOD
5 rounds for time
- 50 double unders
- 25 air squats
- 15 v-ups
- 10 kb power swings 24/16
STRENGTH
12’ EMOM
1. 10-15 kip swings
2. 5 strict leg raises
3. 45’’ plank steps
4. 20’’ ring support hold
WOD
15’ AMRAP
- 20 db snatch 22.5/15
- 15 db goblet squats
- 10 pull ups
ENDURANCEWOD
30’ AMRAP
- 60 double unders
- 30 wall ball
- 20/16 cal row
- 10 burpee to target
STRENGTH
10’ EMOM
- 5+5 strict press in split jerk
- 8 bent over row
WOD
12’ AMRAP
- 12 pistols
- 9 devil press 22.5/15
- 12 toes to bar
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TUESDAY – ENDURANCEWOD
SATURDAY – PARTNERWOD
STRENGTH
- some leg work
WOD
Every 4’ – 3 rounds
- 14 box jum over
- 12 hr push up
- 10 deadlift 100/70