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Friday WOD

FRI (M)

– Run 800 m

– rest 2 min

– run 800 m

– rest 2 min

– run 400 m

– rest 1 min

– run 400 m

– rest 1 min

– run 400 m

– rest 1 min

– run 400 m

Score is total time

Thursday WOD

THUR (MGW)

15 min AMRAP

– 500 m row

– 21 KBS (53/35)

– 12 C2B pull-ups

Wednesday

WED:

Active rest/guidance

Clean skills

Tuesday WOD

TUE (GW)

2 min AMRAP

Burpee 2 – 6″ target

1 min rest

2 min AMRAP

Wallballs (20/14)

1 min rest

2 min AMRAP

Burpee 2 – 6″ target

1 min rest

2 min AMRAP

Wallballs

**score is total burpee & wallballs

Monday WOD

MON (W):

“Bear Complex”

5 cycles

Rest 2 min

3 cycles

Rest 2 min

1 cycle

– A cycle consist of a power clean; front squat; shoulder 2 overhead; back squat; shoulder 2 overhead.

– Athlete should pick a weight so that they can complete 5 cycles unbroken.

– Weight should be increased for cycle of 3 and cycle of 1!

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