Monday: WOD: 8 Min AMRAP 3.6.9.12… and so on of Double DB Push Press after each round do 10 Box Jump Overs rest 5 min 8 Min AMRAP 3.6.9.12 and so on of Box Jump Overs after each round do 10 Double DB Push Press score is reps
Tuesday: WOD: 3 Sets of 1 Power Snatch (85%) 3 Sets of 3 OHS (90%) rest 2 min then: ISABEL- 30 Power Snatch for time
Wednesday: WOD: 3 Sets of 1 Squat Clean (85%) 3 Sets of 3 Clean DL (100%) rest 2 min then: 5 sets of 2 min AMRAP 15 Deadlift 15 HSPU then in remaining time- max Air Squats rest 2 min between sets
Thursday: WOD: Teams of 2 – You go; I go 12/10 Calorie Row 10 Wall balls 10 CTB Pull Ups 10 Wall balls 12/10 Calorie Row 5 sets each
Friday: WOD: Teams of 2 10 Min: 5 sets of 1 Push Press + 1 Split Jerk rest 2 min then: 15-20-25-30-25-20-15 Synchronized line facing Burpees 2-3-4-5-4-3-2 Shuttle runs (1 run= 25′ down and back) for time
Saturday: WOD: 2 Sets of : 10 Rope Climbs at min 4 then: 20 Power Cleans at min 8 then: 20 Bar Muscle Ups at min 12 then: 100 yard farmers carry at min 16 start over (complete the work – rest the reaminder of the 4 min)
