Tuesday

WOD A.In teams of three, complete as many rounds as possible in 15 minutes of:3 Power Cleans (135/95 lbs)6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: B.In teams of three, complete as many rounds as possible in 15 minutes of:10 Push Presses...

Monday

Pre WOD Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Dumbbell/KB Bench Press x 5-6 reps @ 21X1Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm WOD Complete as many...

Saturday

WOD In teams of two, with only one person working at a time, complete:100 Kettlebell Swings (32/24 kg)400 Meter Run*100 Barbell Thrusters (20/15 kg)400 Meter Row100 Pull-Ups400 Meter Run100 Barbell Thrusters400 Meter Row100 Kettlebell Swings *Both athletes perform the...

Friday

WOD Every 2 minutes, for 32 minutes (4 sets):Station 1 – 400/300 Meters of RowingStation 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)Station 3 – 60 Double-UndersStation 4 – 15 Burpee Box Jump-Overs

Thursday

Pre WOD Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 80%*Set 2 – 3 reps @ 85%*Set 3 – 1 rep @ 90%*Set 4 – 5 reps @ 85%*Set 5 – 3 reps @ 90%*Set 6 – 1 rep @ 95%Rest 2 minutes between sets. WOD Four rounds for time of:21 Wall Ball Shots (20/14...