Monday

Pre WOD Every 2 minutes, for 16 minutes (8 sets):Snatch *Sets 1-2 = 2 reps @ 70%*Set 3 = 1 rep @ 75%*Set 4 = 1 rep @ 80%*Set 5 = 1 rep @ 85%*Set 6 = 1 rep @ 89%*Set 7 = 1 rep @ 92%*Set 8 = 1 rep @ 95% WOD For time:1000 Meter Row30 Burpees Over the Barbell15 Hang Power...

Saturday

Pre WOD E2MOM for 8 minutes complete 1 15ft. Rope Climb. WOD AMRAP for 25 minutes. Bike/Ski/Row 25Cals. 2 Rope Climbs 15ft. 10 Bench Press 135/95 15 GHD sit ups

Friday

WOD “Invictus Baseline Interval Test” Every 5 minutes, for 30 minutes (6 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Push-Ups25 Wall Ball Shots (20/14 lbs to 10′) Please note times for each set. You will keep these times for future comparisons, with your...

Thursday

Pre WOD Every 2 minutes, for 16 minutes (8 sets):Deadlift x 3 reps @ 85% of 1-RM WOD For time:800 Meter Run50 Chest-to-Bar Pull-Ups800 Meter Run

Wednesday

Pre WOD Every minute, on the minute, for 10 minutes (10 sets):Snatch *Sets 1-5 = 2 reps @ 70% of 1-RM Snatch*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch WOD Five rounds for time of:40 Air Squats5 Squat Snatches (135/95...