MONDAY
Score Time
2 Rounds:
800M Run
12 Overhead plate stationary lunge 45/25
22 Burpee box jump 24/20 \
52 Double unders
TC 20
TUESDAY
Score Reps
2 sets:
AMRAP 5:
5 DB squat cleans 1x 50/35
10 pull-ups
-Rest 1 min
AMRAP 5:
3 Wall walks
10 Kettlebell swings 53/35
-Rest 3 Mins
WEDNESDAY
8-6-4-2-4-6-8
Every 4 minutes
7 Sets:
Start and finish at 55%
Immediately after each set perform
20 abmatt sit ups
Every 4 mins
TC 28
Score Reps
6 Sets:
20 Abmatt sit ups
THURSDAY
Score Time
5 Rounds
100M Bear hug carry (HEAVY)
15 Push up
15 Toes to bar
FOR QUALITY
5×10
Palm away
Same weight
Find a heavy set of 10
Rest 2 mins
FRIDAY
Score Rounds and Reps
AMRAP 10:
6 overhead squats 35/95
9 strict ring dips
Score Distance
Every 45 seconds until failure:
Perform 100′ Shuttle run
-every round add 50′
SATURDAY
Open Gym 8:15am
TEAM WOD 9:15am
