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Monday’s WOD

Warm-up:

4 Sets @ easy pace:
5 Ring Rows w/pause @ top
Row 20 Strokes (5 Legs Only, 5 Legs + Arms, 10 Full Stroke)
5 Wall Walks
10 Air Squats
15 Hollow Rocks

Strength:

20 minutes volume accumulation:
5 Strict Pullups
5 Strict Handstand Pushups
5 V-Ups + 5 Tuck-Ups + 10 Hollow Rocks

WOD:

With a partner complete 5 Rounds, Each For Time:
Row 250m
10 Squat Clean Thrusters, 95#/65#
10 Bar Facing Burpees

Each partner does a full round, resting while their partner works. Each round is a sprint.

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Wednesday’s WOD

Warm-up:
1000m row

EMOM for 12 rounds, alternating:
a) 8 One Arm Kettlebell Swings, left
b) 8 One Arm Kettlebell Swings, right
c) 8 V-Ups

WOD:
AMRAP in 20 min:
50 Kettlebell Swings, 53/35
100 DU’s
50 Toes-to-Bar
100 Grasshoppers

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Monday’s WOD

Warm-up:
Complete all of the following in any order:
Row 1000m
20 Front Squats
20 Pullups
20 Push Press
20 Pushups

Endurance:
Row 10x250m,
rest while partner works

WOD:
For Time:
20 Thrusters, 135#/95#
40 Chest-to-Bar Pullups
20 Squat Cleans, 135#/95#
40 Ring Dips

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Friday’s WOD

Warm-up:
20 reps of each:
Strict Pull-ups
Medball Squats
Kipping HSPU
Medball Cleans
Strict Ring Dips
Wallball Shots

Strength/Skill:
6 Rounds, not for time:
5 Strict HSPU
4-8 Strict T2B
15 Hollow Rocks

WOD:
“Karen”
150 Wallball Shots (20/14)

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Wednesday’s WOD

Warm Up:
10 Goblet Walking Lunges
10 DB Deadlifts
5 Pull-ups
5 Ring Dips
10 Air Squats

Strength:
Back Squat 3RM, 95%x3, 90%x3x2

WOD:
“Nasty Girls”
50 Air Squats
7 Muscle-ups (modify with progressions)
10 Hang Power Cleans (135/95)
3 Rounds

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