Thursday 1. EMOM x 20 minutes 1- 15/10 cal bike or 200/150m row 2- 8 tall Box Jumps or weighted step ups 3- 10 DB bench press 4 – 15sec one arm plank (each side )
Categories Archives: Daily WOD
Wednesday 1. AMRAP x 3 minutes 15 Squat Cleans (135/95) Max rep wall balls (20/14) Rest 3 minutes AMRAP x 3 minutes 10 Squat Cleans (185/125) Max rep wall balls (20/14) Rest 3 minutes AMRAP x 3 minutes 5 Squat Cleans (225/155) Max rep wall balls (20/14)
Tuesday 1. AMRAP x 20 15 Handstand Push ups 30 KB Swings (70/55) 45 Double Unders 500m row
Monday *** Don’t forget to put your open scores in!! And anyone that still needs to do it , or re-doing it let us know. 1. Front Squat 2RM 2. 3 Rounds For Time 15 Front Squats (135/95) 12 Pull ups 9 Burpee over Bar
OPEN 18.1 18.1 20-min. AMRAP: 8 toes-to-bars 10 DB clean and jerks 14 / 12-cal. row
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