Workout Of the Day (WOD)

Monday

1x1  Back Squat

*Build to a Heavy Single

21-15-9
Front Squat (50/35kg)
Burpees Over Bar

Tuesday

Power Snatch
Build to a Heavy Single
+
3 x 1 @ 90% of Heavy Single

12 Minute AMRAP:
10m OH Dumbbell Lunge (Right arm)
12 Alternating Dumbbell Snatch
10m OH Dumbbell Lunge (Left arm)
6 Strict Chin Ups
(@22.5/15kg)

Wednesday

For Time:
10 T2B + 20 DUs
10 T2B + 20 DUs + 30 WBs
10 T2B + 20 DUs + 30 WBs + 40 Burpees
10 T2B + 20 DUs + 30 WBs + 40 Burpees + 50 Russian KB Swings (32/24kg)
10 T2B + 20 DUs + 30 WBs + 40 Burpees
10 T2B + 20 DUs + 30 WBs
10 T2B + 20 DUs

Thursday

3 Round Superset:
6 Strict Press @ 75 %
90s Rest
AMRAP Strict Chin Ups (Ring Rows @ 22X2)
90s Rest

In a Team of 3:
150/100 Cal Assault Bike
10 Rope Climbs
100 Burpees

* 1 Team mate must be holding a plank for the others to work.
* Split work as needed
* 2 Pulls to feet = 1 rope climb as a scale

Friday

19.5!!!!

Saturday

Deadlift
5 x 5 @ 80%

In Pairs:

20 Minute AMRAP:
6 Box Jump Overs (comp style)
5 Power Cleans @60/40kg
4 Pull Ups
3 Toes 2 Bar
2 Bar MUs

*One Partner holds Kettlebell overhead while other partner completes round (24/16kg)

Sunday

"PARTNER T"

5 Rounds for time (you go I go for full round)
100m Sprint
10 Squat Clean Thrusters (50/35kg)
15 Kettle bell Swings (32/24kg)
100m Sprint