WEEK 3 WOD: 1 Set: Minute 1: 12/10 Cal Row Minute 2: 8 DBL Fronts Squats (50s/35s) Minute 3: 12/10 Cal Row Minute 4: 6 DBL DB Push Press Minute 5: 12/10 Cal Row Minute 6: 4 DBL DB Thrusters Minute 7: 12/10 Cal Row Minute 8: 2 DBL DB Clusters STR: Deadlifts
WEEK 3 WOD: 6 Sets: 50 DUs ODD SETS: 10 Alt DB Hang Power Cleans (50/35) EVEN SETS: 10 Alt DB Hang Power Snatch 10 Burpees Over DB Rest 1min between sets. STR: Snatch
WEEK 2 WOD: 4 RFT: 25/20 Cal AB 25 Weighted Sit-ups 20 Alt DB Hang Power Clean (50/35) TC: 25min
WEEK 2 WOD: 5 Sets For Quality: :30 L-Sit Hold 1:00 Handstand Hold 1:30 Dead Hang Hold Rest 1min between sets. CORE FIN
WEEK 2 WOD: EMOM 6: Alternating between, 1- 12 Wall Balls (20/14) 2- 10/8 Cal AB REST 2min EMOM 6: Alternating between, 1- 6 Thrusters (95/65) 2- 10/8 Cal AB STR: BTN Push Press
WEEK 2 WOD: 3 Rounds: 12 Alt DB Snatch (50/35) 4 Burpee Pull-ups Rest 1min 2 Rounds: 24 DB Snatch 8 Burpee Pull-ups STR: Power Clean and Push Jerk
WEEK 2 WOD: 5 RFT: 250m Row (MUST be Sub 1:00 for men, Sub 1:10 for women) *Don’t go past this time. 25 UNBROKEN DUs / 50 UNBROKEN Singles 25 UNBROKEN Singles / 25 UNBROKEN Plate Hops If you break on DUs, Singles, Plate Hops, you must start over. STR: Snatch
DELOAD WEEK WOD: Every 4min For 4 Sets: 400m Run 50 DUs / 75 Singles Rest 2min 4 Rounds: 20/16 Cal AB 50’ Sled Push (3×45/2×45) Rest 1min between rounds.
DELOAD WEEK WOD: 10 Rounds For Quality: 1:00 AB :10 Transition 1:00 Ski Erg :10 Transition 1:00 Row :10 Transition
DELOAD WEEK WOD: AMRAP 2 (x3): 16 Single DB Alt Lunges (50/35) *hold DB anyway 10 Toes To Bar Max Cal AB in remaining time. STR: Snatch
