Monday’s WOD

Warm-up:

EMOM 12, alternating:
a) 10 Press, empty bar or lighter
b) 50′ High Knees
c) 5 Inchworms
d) Row 15 strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)

Endurance:

Row 4x250m, rest while partner(s) work
Immediately after each row, perform a hard set of handstand pushups

WOD:

AMRAP 12:
10 Thrusters, 135#/95#
Run 300m

 

Friday’s WOD

Warm-up:

5 sets:
5 Back Squats @ 30X1 Tempo
10 Russian Kettlebell Swings, light-to-moderate
5 Front Delt Raises + 5 Lateral Raises + 5 Rear Delt Flies

Strength: 

Back Squat 10×2 on 2 minutes

WOD: 

15-12-9 For Time:
Strict Handstand Pushup
Strict Ring Dip
Pushup

Thursday’s WOD

Warm-up:

Row 1000m
5 Sets:
5-1 Clean Low Liftoff
5-1 Clean High Liftoff
5-1 Muscle Clean
5-1 Tall Clean
5-1 Clean

Strength:

Clean 6×2 EMOM with light weight, 100% form and technique

WOD: 

“Grace”
30 Clean & Jerks for time (135/95)

rest 5 minutes

20 Clean & Jerks for time (155/115)

rest 5 minutes

10 Clean & Jerks for time (185/125)