Thursday

WOD
"Cover Girl"
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats 95#/65#

In Time Remaining:
Max Rounds "Cindy"

Wednesday

Strength
Power Snatch Ladder
On the 0:00 – 10 Power Snatches 75#/55#
On the 2:00 – 8 Power Snatches 95#/65#
On the 4:00 – 6 Power Snatches 115#/80#
On the 6:00 – 4 Power Snatches 135#/95#
On the 8:00 – 2 Power Snatches 155#/125#

WOD
"Wrecking Crew"
Teams of 2
5 Rounds (25 Minute Cap):
100 Meter Kettlebell Run 70#/55#
200 Meter Run
40/30 Calorie Row

Partner 1 runs 100 meters with kettlebell, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired. Each run is 1 point. Total reps per round is 44/34. Add 1 second for each rep not completed after the time cap.

Tuesday

Strength
Thruster
Build to a Heavy Single

WOD
"Stick Up"
AMRAP 20:
10 Thrusters 135#/95#
15 Chest to Bar Pull-ups
20/15 Calorie Assault Bike

Monday

Strength
Snatch Complex (Same weight across or increase)
3 Sets: Power Snatch + Overhead Squat + Hang Snatch

WOD
"Triple Double”
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches 75#/55#
4 Burpee Box Jump Overs 24”/20”

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches 95#/65#
4 Burpee Box Jump Overs 24”/20”

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches 115#/80#
4 Burpee Box Jump Overs 24”/20”