Wednesday

WOD For time:800 Meter Run20 Ground to Overhead (135/95 lbs)30/20 Calories of Assault Bike800 Meter Run30/20 Calories of Assault Bike20 Ground to Overhead (135/95 lbs)800 Meter Run

Tuesday

Pre WOD Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1: 6 reps @ 75% of 1-RM Back Squat*Sets 2-4: 3 reps @ 85%*Set 5: 6 reps @ 75% WOD Complete as many rounds and reps as possible in 15 minutes of:15 Wall Ball Shots (20/14 lbs)10 Chest-to-Bar Pull-Ups5...

Monday

Pre WOD Five sets of:Power Snatch + High Hang SnatchRest as needed Start around 65-70% of your 1-RM Snatch and build to today’s heaviest complex. WOD Four rounds for time of:300 Meter Run100 Meter Walking Lunges with KB/DB Farmer’s Carry (24/16 kg) *This shall be...

Saturday

WOD Complete as many rounds and reps as possible in 30 minutes of:400 Meter Runimmediately followed by…Three rounds of:15 Wall Ball Shots (20/14 lbs)10 Push-Ups5 Strict Pull-Ups Compare results with February 1,...

Friday

Pre WOD Every 3 minutes, for 15 minutes (5 sets):Back Squat*Sets 1-3: 4 reps @ 80%*Sets 4-5: 8 reps @ 70% WOD Two sets for max reps, each against a 4-minute running clock, of:500 Meter Row15 Thrusters (95/65 lbs)Max Reps of Bar-Facing BurpeesRest 4 minutes between...