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Monday: WOD: “HOTSHOTS 19- MODIFIED
30 Min AMRAP- Teams of 2
30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS
400 METER RUN
Tuesday: WOD: “Poker Face”
10 Min Strength
20 HSPU Buy In, kippin ok
12 Box Jumps(24/20)
12 KBS(50/35)
12 Jumping Lunges
12 Min AMRAP
Wednesday: WOD: TABATA HMMMM
Medicine Ball Cleans
Pullups
Push Press
Box Jumps
rest 2 min then:
10 Min Strength
Thursday: WOD: “Gene”
200M Row
6 – 10M Bear Crawl
200M Row
20M Burpee Broad Jump
15 Min AMRAP
Friday: WOD: “CHIEF”
3 Power Cleans (135/95)
6 Pushups
9 Squats
5 cyles, max rounds in 3 min, 1 rest between cycles
Rest 2 min then:
10 Min Strength
Saturday: WOD: Teams of 2
Teams of 2 will complete 8 – 4 min cycles of :
400 M Row, 20 KBS then max burpees and thrusters
