WEDNESDAY

Wod of the Day

WOD
19′ amrap
20 cals Row
19 Deadlifts @1,2 bodyweight
20 Box Jumps
19 Handstand Push Ups

Conditioning

STRENGTH
Total Body

METCON
7′ amrap
7 Burpees
7 Russian Swings
7 Wall Ball shots
rest 2′
repeat

THURSDAY

Wod of the Day

STRENGTH
4/5 sets climbing
cap time 15′
Complex
1 Snatch Pull
1 Hang Pover Snatch
1 Hang Squat Snatch

WOD
4 rounds
1′ Power Snatch
1′ Wall Ball
1′ rest

Conditioning

STRENGTH
Lower Core

METCON
3 Rounds
2′ Row
2′ Prisoner Step Up
2′ Db Push Press

FRIDAY

Wod of the Day

HERO WOD
René

Scaled option
4 rounds
cap time 35′

Conditioning

STRENGTH
Upper Core

METCON
15′ amrap
Ladder 3
Hands off Puh Up
Kettlebell Sumo Deadlift High Pull
75 Single Unders or 200 mt Run after each set