Monday: WOD: 10 min – 5 sets of 2 Pause Front Squats (75%) (2 second pause at bottom) Rest 2 min then: 4 BMU or 12 CTB Pull Ups 8 Squat Snatch 7 sets- 1 Every 3 min
Tuesday: WOD: 10 Min- 5 Sets of 2 Pause Bench Press (75%) (2 second pause at bottom) Rest 2 min then: 10-1 reps Burpee Dumbbell Deadlifts 10/8 Calorie Row Between Each set and after the 1 rep for Time
Wednesday: WOD: Teams of 2 21 Thrusters (each) 12 Rope Climbs (split) 15 Thrusters (each) 9 Rope Climbs (split) 9 Thrusters (each) 6 Rope Climbs (split) for time
Thursday: WOD: Teams of 2 10 Min- 5 Sets of 2 Deficit Deadlifts (2″) (75%) Rest 2 min then: 15 Synchro Single Arm DB STOH (right arm) 15 Synchro Single Arm DB STOH (left arm) Partner 1- Run 200 M while Partner 2 – 15/12 Calorie Row Partner 2 – Run 200 M while Partner 1 – 15/12 Calorie Row 16 MIN AMRAP
Friday: WOD: 2 Rounds of Cindy; 10 Clean & Jerks 2 Rounds of Cindy; 8 Clean & Jerks 2 Rounds of Cindy; 6 Clean & Jerks 2 Rounds of Cindy; 4 Clean & Jerks for Time
Saturday: WOD: 4 Rounds of:/strong> Min 1: Kettle Bell Swings Min 2: Calorie Row Min 3: Kettlebell Goblet Squats Min 4: Burpees Min 5: Rest Score is total reps Cash Out: 3 min to complete 70 Double Unders (if complete them unbroken then can add 15 reps to total score
After WOD on Saturday- we will be having an XLR8 Community Work Day. If you are able to help please sign up on the front board in the foyer. Details are on the board as well. Pizza will be provided for lunch- bring your drink of choice.
