Category WOD

Wednesday 5.4

WEDNESDAYStrength: Barbell Complex1 Clean + 1 Front Squat + 1 Clean, find a max WOD: For Time10 Power Clean 115/7515 Toes to Bar10 Overhead Squat15 Toes to Bar10 Burpee Broad Jump15 Toes to Bar10 BBJ10 OHS10 Power Clean S: 75/55,…

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Tuesday 5.3

TUESDAYStrength: Push Jerk3-3-3-2-2-2 WOD: For Time5 Rounds of “Cindy”Run 400m5 Rounds of “Cindy”Run 800m 1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats S: Jumping Pull-upsL1: Banded Pull-upsRx+: CTB Pull-ups Extra Work1. 4 SetsSingle Arm DB Press,…

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Monday 5.2

MONDAYStrength: Overhead Squat4-4-3-3-2-2 WOD: 10m AMRAP2-4-6-4-2-4-6…. Deadlift 245/175-5 Box Jumps 24/20 after each set S: 115/75, Step UpsL1: 185/135Rx+: 315/225 Extra Work1. 4 SetsHigh Bar Back Squat5-5-3-3, all reps with 3s pauserest 20sStaggered Foot Dumbbell RDL, 6 reps each side

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Saturday 4.30

SATURDAYStrength: High Bar Back Squat5-5-5-5-5 WOD: For TimeRow 1000mthen 3 Rounds7 Overhead Squat 115/754 Wall Climbsthen 100 Double Unders S: Row 500m, 75/55, 2 Wall Climbs, 200 SinglesL1: Row 750m, 95/65, 3 Wall Climbs, Mix DU/SU 75Rx+: 135/95 Extra Work1….

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Friday 4.29

FRIDAYStrength: Power CleanEMOM 10m: 2 Reps WOD: “JJ” (Monument Rx)1-10 Squat Clean 135/9510-1 Handstand Push-ups S: 75/55, Push-upsL1: 115/75, Scaled HSPU or DB STOHRx+ (Actual Hero Rx): Deficit HSPU 3″, 185/135 – Actual Hero WOD Rx is Paralette HSPU Extra…

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