Wednesday

WOD-

20 min ALT EMOM

Min 1- 10 Deadlifts (A) 225/155 (I) 185/125 (B) 155/105

Min 2- 12 GHD sit ups or 20 Ab mat sit ups

Min 3- 25ft HS walk or 50ft bear crawl

Min 4- 8 Burpee Box Jump overs (I) 6 BBJO (B) 4 BBJO

Accessory-

3 Rounds

50ft “Heavy” Sand bag carry

8 Bamboo presses

:20ea SA KB front rack wall sit

Tuesday

WOD-

4 Rounds

2 min Max Power Cleans

:20 transition

2 min Max Cals Bike/Ski

2:00 rest

Rd 1- 135/95

Rd 2- 155/105

Rd 3- 185/125

Rd 4- 205/135

Score= Total Cals and total reps

Don’t come out too hot on bike/ski as the weights will be going up each round!

Skill Capacity-

8 Min ALT EMOM

Min 1- 60 DU/100 SU

Min 2- 10 Pistols

Thursday

STRENGTH

4 sets with 2:00 rest between

5ea Leg Back Rack Reverse Lunge

—-into—-

10 Deadlifts

*Nice controlled Deadlift reps, no bouncing, focus proper movement and dial back on weight if need be.

WOD

15 Min AMRAP

30 DU/60 SU

15 Wall balls 20/14 @ 10/9

30 DU/60 SU

5 RMU/BMU (Scale 15 KBS 53/35)