Monday: WOD
Strength: 8min to find a 1 rep Front Squat
NOT TODAY SATAN
BUY IN: 400m Run
Then 10min Amrap of
1 Devil Press (increasing 1 rep each rd)
2 T2B (increasing 2 reps each rd)
Tuesday: WOD: Grace
10 Min to Find Heavy Single Bench Press
rest 2 min then:
30 Clean & Jerks
for time
Wednesday: WOD: Teams of 2
4- 3 Min AMRAPS of:
500/425 M Row (both row at the same time)
then max snatches in remainder of time (rest 1 min between sets)
share the reps on the snatches
set 1: (75/55)
set 2: (95/65)
set 3: (115/75)
set 4: (135/95)
score is total reps each set
Thursday: WOD:
10 Min: Strength
rest 2 min then:
20/15 Calorie Ski
15 KBS
100′ Farmer’s Carry
5 sets each for time- rest 1:1 between
Friday: WOD: Girls vs Guys
10 min as many reps as possible. 1 Rep = 1 Pt
1 min of AS
1 min of Burpees
Saturday: WOD: “Filthy Fifty”
50 Reps of each: ….For Time….
Box Jumps: Men’s 24″ / Women’s 20″
Jumping Pull ups
KBS: Men’s 50# / Women’s 35#
Walking Lunge
Knees To Elbows
Push Press
Back Extensions
Wall Balls
Burpees
Double Unders
