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Monday WOD

MON (G)

Deadlift

3 @ 70%

3 @ 80%

3+ @ 90%

WOD

2 min burpees

2 min butterfly sit-ups

2 min air squats

1 min burpees

1 min butterfly sit-ups

1 min air squats

**REST 2 MINS**

Max rep handstand push-ups or hold

Thursday WOD

THUR

10 sets x 1 rep

– 1 snatch balance

– 2 OHS

**1 rep equals 1 snatch balance plus 2 OHS

**athletes need to go heavy, BUT HAVE FULL RANGE OF MOTION!!!! 

Wednesday WOD

WED: (MGW)

Strict Press

3 @ 70%

3 @ 80%

3 plus @ 90%

WOD:

6 min time cap

– 300 m row

– 5 burpees

– 200 m row

– 10 burpees

– 100 m row

– 15 burpees

***3 Min rest

6 min time cap

21-15-9

– straight leg sit-ups

– Russian KBS (53/35)

– Goblet Squats (53/35)

Sorry Trey, been slacking!

Friday WOD

FRI

Bench Press (week #1; add 5 lbs if you completed last rotation properly)

5 @ 65%

5@  75%

5 plus @ 85%

WOD: “11.2”

15 min AMRAP (rounds plus reps)

– 9 DL (155/105)

– 12 HR push-ups

– 15 Box Jumps (24/20) **NO STEP-UPS

Thursday WOD

THUR (WM)

5 RFT

– 250 m row

– 15 wall balls

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