Workout Of the Day (WOD)

Monday

Tempo Front Squats

7 x 3 @ 65%  or RPE 7-8/10 - Tempo 40X1

3 Rounds
10 Pull Ups
200m Run
10 Toes to Bar
200m Run


Tuesday

Strict Press

Build to a Heavy 2
+
3 x 2 @ 90% of Heavy 2


4 x 3 Min AMRAP/1 Min Rest
3 Power Clean (60/40kg)
3 Shoulder to Overhead
6 Burpee Over Bar


Wednesday

4 x 8 Min AMRAP/2 Min Rest

A) 10 HSPU's
200m Run

B) 10 T2B
200m Row

C) 10 Pull Ups
200m run

D) 10 Alt. DB Snatch (22.5/15kg)
200m Row


Thursday

16min EMOM:
1 - 6 Weighted Chin Ups
2 - 3-8 Strict Push Ups (40X1)
3 - 30s right side plank, 30s left side plank
4 - Rest


10 Rounds (5 each, YGIG)
14/12 cals Assault or 16/14 C2
8 Burpee Box Jump Overs @ 24/20"

*P1 completes 1 full round, and then rests while P2 completes a full round until a total of 10 rounds are complete*



Friday

Open workout 20.3




Saturday

In Teams of 3

30 Min AMRAP
24 Wall Balls @ 9/6
18 Burpee Box Jumps @ 24/20
12 DBall Over Shoulder @ RPE 7-8/10
6 Rope Climbs 
(Split as you see fit)



Sunday

Power Clean
10 x 3 @ 70%

40 Wall Balls @ 6/9
800m Run
40 Wall Balls @ 6/9
(12 Minute Cap)