THURSDAY

Wod of the Day

WOD
Amrap 10′
30 cals Row
20 synchro Wall Ball shots
10 Burpees over the partner

rest 2′

Amrap 10′
30 cals Bike
20 synchro Sumo Deadlifts High Pull
10 Burpees over the Bar

rest 2′

Amrap 10′
30 Air Squats
20 Push Ups
10 synchro Toes to Bar

Conditioning

STRENGTH
Total Body

METCON
100 Air Squats
emom 3′ Down Ups
100 Mountain Climbers
emom 3′ Down Ups
100 Plates Ground to Overhead
emom 3′ Down Ups

cap time 20′

FRIDAY

Wod of the Day

STRENGTH
4 Rounds
5 Push Presses
5 Reverse Lunges alternating
rest 90″ between rounds

WOD
For Time
30 Thrusters
50 Pull Ups
30 Thrusters
50 Box Jumps Over

Conditioning

STRENGTH
Total Body

METCON
10 rounds
1 round each
250 mt Row while the partner holds 2 Kettlebell in Front Rack

SATURDAY

Wod of the Day

STRENGTH
in 12′ build a heavy couplet of Power Cleans – Quality First!

WOD
For Time
3-6-9-12-15-12-9-6-3
Hang Power Cleans
Plate steps over the Box

Conditioning

STRENGTH
Total Body

METCON
team of 2
50-40-30-20-10
Wall Ball shots
10-20-30-40-50
American Swings