Tuesday’s WOD

Warm up:
COS, then 5 min of volume accumulation of:
6 push-ups
8 figure 4’s
10 pistols

Strength:
Push Press
5RMx3x6

WOD:
21-18-15-12-9-6-3
S2OH (65/45)
SDHP (70/53)

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Monday’s WOD

Warm up:

10 Air Squats
10 Goodmornings
10 DUs
3 Rounds

Strength:
Back Squat
5RMx3x6 (6 sets of 3 reps)

WOD:
4 Rounds For Time:
Run 400m
50 Air squats

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Friday’s WOD

Buy In:
Quadruped Thoracic Rotations
3×10/side

3 Sets:
8 Half Kneeling Press/side
8 Half Kneeling Split Squat/side
8 Single Leg RDL/side

Strength:
Push Press 5RM
95%x5, 90%x5x2

WOD:
For Time:
100′ Walking Lunge
30 T2B
75′ Walking Lunge
20 T2B
50′ Walking Lunge
10 T2B

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