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Wednesday WOD

WED (G)

SKILL:

8 min EMOM

Odd Minute – 1 rope climb

Even Minute – 8 K2E

WOD:

7 min AMRAP

Burpees 2 6″ target – max reps

Tuesday wod

TUE (MG)

20 min time cap

50 cal row

50 air squats

40 cal row

40 push-ups

30 cal row

30 walking lunges

20 cal row

20 ab mat sit-ups

10 cal row

10 burpees

You’re welcome Trey!

Monday WOD

MON (W)

Squat

5 @ 50%

5 @ 55%

5 @ 60%

WOD

“Grace”

30 Clean & Jerks (#135/95)

If you are sub 3 minutes, use #145/105

Friday WOD

FRI (M)

Bench

5 @ 75%

3 @ 85%

1 plus @ 95%

WOD

This is dictated by weather…either:

4 x 800 m run

or

3 x 1000 m row

both will be 1:1 work to rest ratio

Thursday WOD

THU (GW)

Hand Release Push-up ladder i.e. 1 first min; 2- 2nd min; 3 – 3rd min; etc….

5 min active rest (run 400 m during 5 min rest)…then

Hang, split power clean ladder (alternate legs) (95/65)

**goal is 30 minutes of work

You’re welcome Trey Trey

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