WOD – TUESDAY
S1: Press
3-3-3 @ 80%
S2: Press
9 x 3 @ 60% 45sec rest
“Heavy Helen”
Complete 3 rounds for time of:
400m Run
21 Kettlebell Swing 32/24
12 Chest to Bar Pull Ups
Post load and time to whiteboard.
WOD – MONDAY
S1: Deadlift
10-10-10
S2: Deadlift
10-10-10 @ 70% Rest as needed
Complete as many rounds as possible in 12 minutes of:
Squat Clean Thruster Ladder 65/45
20 Double Unders
Post load and rounds to comments.
WOD – SATURDAY
“Partner WOD”
For Time:
20 Hang Cleans 80/50
100 Wall Balls
20 Shoulder to Overhead 80/50
50 Pull Ups
20 Front Squat 80/50
100 Push Ups
20 Hang Cleans 80/50
600m Buddy Carry
WOD – FRIDAY
S1 & S2: Press
15 minutes to find a 1RM
“Jackie”
For Time:
1000m Row
50 Thrusters 20kg
30 Pull Ups
Post load and time to whiteboard.
WOD – THURSDAY
S1: Box Squat
3-3-3 @ 70%
S2: Box Squat
10 x 2 @ 70% (60sec)
Complete as many rounds as possible in 9 minutes of:
20 Burpees
8 Ground to Overhead 60/40
Post load and rounds to whiteboard.
WOD – WEDNESDAY
Complete 2 rounds for time of:
150m Sprint
20 Box Jumps
15 Wall Balls
150m Sprint
20 Kettlebell Swings 24/16
15 Box Jumps
150m Sprint
20 Wall Balls
15 Kettlebell Swings 24/16
Post time to whiteboard.
WOD – TUESDAY
S1: Hang Power Clean
3-3-3-3 @ 70%
S2: Hang Power Clean
7×3 @ 75% (60 sec rest)
“Diane”
21-15-9 for time of:
Deadlift 102.5/70
Handstand Push Ups
Post load and time to whiteboard.
WOD – MONDAY
S1 & S2: Front Squat
20 minutes to find a 1RM
Complete as many rounds as possible in 12 minutes of:
15 Chest to Bar Pull Ups
15 Back Squats 60/40
60 Double Unders
Post load and rounds to whiteboard.
