Wednesday/Thursday/Friday/Saturday

Wednesday

A.
500M Row
2X10 pass throughs
2X10 PVC OHS
2X10 American swings

B.
Power Snatch ladder
10 min EMOM to build to a tough 1rm

C.
For time
10 OHS 115/75
10 TTB
12 OHS 115/75
12 TTB
14 OHS 115/75
14 TTB
16 OHS
16 TTB
12 min CAP

D.
ACC work
2X50′ Inchworm push up
2X10 Banded pull apart

Thursday
10 sets an easy pace
250M Row
10 cal bike
100′ Bear crawl

Or
Rest day

Friday

A.
2 rounds of
Lunge+2 air squats 50′
10 Reverse toe touches
10 Barbell thrusters

B.
3X250M row
Rest 1-2 min between sets
work on starting and overall efficiency of rowing mechanics

C.
Jackie 2.0
1K Row
50 Thrusters 75/55
30 C2B Pull ups

D.
800M Jog/walk recovery pace

 

Saturday

A.
Team stretch

B.
Teams of 3
For time (1 partner works for 1 full min then rotates to next partner on the following min)
100 DL 135/95
80 Hang power clean
60 Front squats
40 Jerk
20 wall walks

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Tuesday

Prep Work
3 min AMRAP
50′ Bear crawl
50′ Walking lunge
Warm up movements

WOD
A.
10 min EMOM
1st min, 10-15 Push ups
2nd min, 10-15 Pull ups

OR

10 min EMOM
1st min, 10-15 HSPU
2nd min, 3-5 Bar muscle ups

THEN
rest 5 min

For time
800M Run
20 Burpee Box step overs 24/20″
400M Run
10 Burpee box step overs 24/20″

B.
3X 10 Bird dog leg raise
3X :30 dead hang from bar
3X 20 Banded good mornings