Friday

OPEN WOD 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb dumbbell

Thursday

WOD
30-25-20-15-10:
Russian Kettlebell Swings 70#/55#
AbMat Sit-ups
10 Meter Shuttle Sprints

Wednesday

Strength
Overhead Squat
Build to a Moderate Set of 3

WOD
AMRAP 3
21/15 Calorie Row
21 Lateral Row Burpees
Max Overhead Squats 75#/55#

rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral Row Burpees
Max Overhead Squats 95#/65#

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral Row Burpees
Max Overhead Squats 115#/80#

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral Row Burpees
Max Overhead Squats 135#/95#

Tuesday

ROMWOD

Then

WOD

AMRAP 15:00
15 Hang Power Cleans 135#/95#
21/15 Calorie Row
15 Chest to Bar Pull-ups
60 Double Unders