Daily WOD

Saturday’s WOD

Saturday WOD 40 min partner AMRAP 400m farmer carry 45/25 (each partner) 60 push ups 60 goblet squats 70/53 60 sit ups

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Friday’s WOD

Friday Skill block dead lift 5×3 WOD 5x 3min AMRAP (1min rest between rds) 3 thrusters 95/65 6 box jumps 24/20 9 russian swings 70/53

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Thursday’s WOD

Thursday Skill Front Squat 5×3 WOD In 12 minutes 25 dead lift 95/65 25 front squat 25 push press max calorie row score = calorie count

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Wednesday’s WOD

Wednesday Skill Barbell pull ups 6×10 (mixed grip) WOD For time: 30 burpee box jumps 24/20 30 front rack kb lunges 70/53 30 v ups 30 pull ups

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Tuesday’s WOD

Tuesday Skill Back Squat 5×3 WOD “Death By” American Swings 53/35 start at 2 reps, add 2 reps every minute

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Monday’s WOD

Monday Skill Push Press 5×3 WOD 16 min emom even – 4 snatch odd – 30 sec side plank (4 rds each side)

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Saturday’s WOD

Saturday WOD for time w/ partner 100 slam balls 800m run each 100 c2b pull ups 800m run each 100 goblet squats 70/53

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Friday’s WOD

Friday Skill Press Find 1rm then 3×3 @80% of 1rm WOD 2 rds for time 20 hang clean 95/65 20 push press 95/65 20 weighted sit ups 25/10 20 mat nasties (each side)

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Wednesday’s WOD

Wednesday Skill Banded hamstring curls 4×20 WOD 21-15-9 t2b DB thruster 50/30 30 push ups AFTER each rd

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