Workout Of the Day (WOD)

Monday

Back Squat
 8 x 2 @ 70%
 Tempo 40X1

2 Rounds
300m Run
30 Thrusters (35/25kg)

Tuesday

Hang Squat Snatch
Build to heavy single

12min AMRAP:
60 Double Unders
40 Lunges (no weight)
20 Alt DB Snatch @ 22.5/15kg


Wednesday

Partner Karen
Partner Grace
50 Synchro Down Ups
Partner Grace
Partner Karen


Thursday

20min EMOM
 1 - Max Effort Hanging L-Sit / Hollow Hold
 2 - 12 Heavy Russian KB Swings
 3 - 60s Double KB Front Rack Carry
 4 - Rest

Annie
50/40/30/20/10
Sit Ups
Double Unders

Friday

12min EMOM
 1 - 12 KB Goblet Squats
 2 - 10 Single Arm Front Rack KB Lunge (right)
 3 - 10 Single Arm Front Rack KB Lunge (left)
 4 - Rest

12min AMRAP:
3, 6, 9...
Hang Power Cleans (50/35kg)
Burpee Pull Ups

Saturday

Team WOD

In Pairs:
80 T2B
80 Cal Row
60 Pull Ups
60 Cal Row
40 HSPU
40 Cal Row
20 Muscle Ups
20 Cal Row



Sunday

Upper Body Super Set:
5 Rounds:
1 Bench Press
1 Weighted Chin Ups

* As heavy as possible without failing a rep

15min EMOM:
1 - 15 Box Jumps
2 - 12 Power Snatch (35/25kg)
3 - 9 C2B