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Friday WOD

FRI (G)

Wendler Strict Press

5 reps @ 65%

5 reps @ 75%

5+ reps @ 85%

**all athletes add 5# to working weight

-THEN-

20 min EMOM

ODD

7 K2E

EVEN

5+ HSPU

**score is number of HSPU

Friday WOD

THUR (WM)

30-20-10

Calorie row

Wall Balls (20/14)

Wednesday WOD

WED (WMG)

Thrusters 5,3,3,1,1,1 (must be taken from ground)

-THEN-

2 rounds; 4 minute running clock

500 m row

21 thrusters (75/55#)

max rep pull-ups

**2 min rest between rounds

**21 + pull-ups is goal

Tuesday wod

TUE (MG)

5 – 3min rounds w/ 2min rest between rounds

200 m run (sub is 250 m row)

max rep burpee box jumps

**score is number of burpee box jumps

Monday WOD

MON (W)

Wendler Squat (week #1/phase #2)

5 reps @ 65%

5 reps @ 75%

5 plus reps @ 85%

**new athletes (under year training) should add 10 #  to working weight

**experienced athlete should then add 5-10#

-THEN-

15 min to find 1 RM on Power Snatch

-THEN-

8 min EMOM using 60-65% of 1RM

ODD MIN

1 Hang Power Snatch

1 OHS

2 Behind Neck Snatch Grip Push Press

EVEN MIN

1-2 Power Snatch

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