Monday
WOD
Teams of 2 (1:1)
30 Minute Amrap
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (75/55)
* You go, I go *
Tuesday
SWOD
· Split Jerk
o 75%x2
o 80%x2
o 85%x1
o 90%x1
o 90+%x1
o 90+%x1
o 90+%x1
WOD
"Heavy Fran"
For Time:
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (50/35)
Wednesday
SWOD
8 Rounds Every 75 seconds
3 Back Squats
Build in weight
WOD
Teams of 2
170/135 Calorie Echo bike
125 Synchro Air Squats
* Split Bike calories as needed *
Thursday
SWOD
· Push Press
o 75%x2
o 80%x2
o 85%x1
o 90%x1
o 90+%x1
o 90+%x1
o 90+%x1
WOD
12 min AMRAP
2-4-6-8-10….
Deadlifts (225/155)
Double Dumbbell Shoulder to Overhead (50’s/35’s)
GHD sit ups or Stick Sit Ups
Friday
SWOD
TBD
WOD
Every 2 minutes (10 sets)
18 Wall Balls (20/14)
36 Double Unders
.png)
