Thursday

Pre WOD Five sets of:Snatch x 1.1.1(rest 5-7 seconds between singles)Rest 2 minutes between sets WOD In teams of two, partners alternate complete rounds until they have finished 5 sets each of:250 Meter Row10 Chest-to-Bar Pull-Ups5 Overhead Squats* *For the overhead...

Wednesday

WOD Every 8 minutes, for 32 minutes (4 sets) for times:400 Meter Run12 Strict Handstand Push-Ups20/15 Calories of Assault Bike20 Alternating Pistols

Tuesday

Pre WOD Five sets of:Front Squat x 2 reps @ 90-92.5%Rest 2-3 minutes WOD For max calories/reps:3 Minutes of Assault BikeRest 60 seconds3 Minutes of Wall Ball Shots (20/14 lbs)Rest 60 seconds3 Minutes of RowingRest 60 seconds3 Minutes of...

Monday

Pre WOD Every 3 minute, for 15 minutes (5 sets):Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2...

Saturday

WOD In teams of two, alternating each movement, complete ten rounds for time of:400 Meter Run30 Wall Ball Shots (20/14 lbs)20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″) (Partner A runs 400 meters; Partner B performs 30 Wall Ball Shots; Partner A performs 20...