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
DELOAD WEEK WOD: 5 Sets: 8 Shuttle Runs (1Rep=25’) 8 Burpee Box Jump Overs (24/20) Rest 1min between sets. STR: Bench Press
DELOAD WEEK NEW CYCLE! COMPETE! WOD: 4 Sets: 12 KBS (53/35) 12 Goblet Squats 6/6 SA KB Push Press Rest 1min between sets STR: Back Squats
WEEK 11 WOD: 5 Rounds: 10 DBL DB Deadlifts (50/35s) 100m DB Farmer Carry 10 DBL DB Deadlifts Rest 1min STR: Push Jerks
WEEK 11 WOD: For Time: 40/30 Cal AB Immediately into, 4 Rounds: 20 Sit-ups 4 Bear Complex (135/95) Immediately into, 40/30 Cal AB
