Thursday
/
WOD
3 Rounds:
3:00 Calorie Row
2:00 10m Shuttle Runs
1:00 Sit-Ups
Rest 2 Minutes Between Rounds
Wednesday
/WOD
For Time:
5k Run
or
250 Burpees
*Row is only optional if not able to run or Burpee
Tuesday
/Strength
Build to a Heavy Complex
3-Position Power Clean + Split Jerk
WOD
3 Rounds For Time:
10 Clean and Jerks 135#/95#
400 Meter Run
Monday
/Strength
Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.
WOD
AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats 75#/55#
Max Calorie Row
rest 3 minutes
AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats 95#/65#
Max Calorie Row
rest 3 minutes
AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats 115#/80#
Max Calorie Row
rest 3 minutes
AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats 135#/95#
Max Calorie Row
