Tuesday’s WOD

Warm-up:
3 Sets @ Easy Pace
10 Good Mornings
10 Front Squats
10 Push-ups
10 Hollow Rocks

Gymnastics:
12min EMOM, alt.
a) 4-8 Strict T2B
b) 3-6 Strict Pull-ups

WOD:
12min AMRAP
6 T2B
12 SDHP (70/53)
18 WallBalls (20/14)

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Monday’s WOD

Warm-up:
3 Sets
5 Snatch Low Liftoffs
5 Snatch High Liftoffs
5 Muscle Snatch
5 Overhead Squats
5 Snatch

Strength:
Snatch 65%x2,
70%x2, 75%x2
Build to a Heavy Double

WOD:
7 Rounds for Time:
6 KB Snatches, alt. (53/35)
9 Pull-ups
12 Goblet Squats (53/35)

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Friday’s WOD

Warm-up:
3 rounds @ easy pace:
50′ Death March
15 Medball Squats
1 Legless rope climb

Strength:
RDL 6RM 95%x6x1, 90%x6x2

WOD:
50 Wallball Shots (20/14) to 10′
30 Cleans (155/105)
5 Rope Climbs
For Time

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