Workout Of the Day (WOD)

Wednesday

In Pairs:
150 Thrusters For Time (60/40kg)
EMOM = 5 Synchro Burpees Over Bar.

*Alternate partner working on Thrusters each minute.
**Suggestion, 5 Thrusters per minute = 30 Mins.


Thursday

16 Min EMOM

 1 - 1 Rope Climb
 2 - MAX Strict Ring Dips
 3 - MAX Free Standing HS Hold
 4 - Rest

5 x 90s AMRAPs (90s rest between)
10 Alt DB Snatch
10 Burpees Over DB
AMRAP Cal Air Bike


Friday

3 Rounds:
15m Double KB Lunge (Farmers Walk grip)
30m Farmers Walk
60s Rest
15m Double KB Front Rack Lunge
30m Double KB Front Rack Walk




Saturday

In Teams of 3
Buy In: 2000m Row
75 T2B
150 Wall Balls
30 Bar Muscle Ups
150 Wall Balls
75 T2B
150 Wall Balls
Cash Out: 2000m Row

Share all reps and movements as you please


Sunday

Overhead Squat
5 x 1 @ Progressive

Every 3:00 x 5 Rounds
12/10 Cal Row
12 Burpees Over Rower