WODs
WOD: Tuesday
WOD: Monday
WOD: Saturday
*Don’t forget Yoga at 8:00am!
*Don’t be a cherry picker (see below)!
Advance as far as possible in 20 minutes:
10 Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 C2B Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 Strict C2B Pull-ups
Run 400m
100m Overhead Carry 20/15kg
10 L-Pull-ups
Run 400m
100m Overhead Carry 20/15kg
Max. Strict L C2B Pull-ups
WOD: Friday
In 3 minutes:
20 Hang Power Clean 40/30kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg
Rest 3 min.
In 3 minutes:
15 Hang Power Clean 55/37.5kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg
Rest 3 min.
In 3 minutes:
10 Hang Power Clean 70/45kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg
Rest 3 min.
In 3 minutes:
5 Hang Power Clean 85/52.5kg
15 Box Jump Overs
Max. reps Wall Ball 9/6kg
*Your score (assuming all other work is completed) is your total of Wall Balls.
WOD: Thursday
WOD: Wednesday
A. Front Squat
*Build to a heavy triple.
*At least 5 heavy sets in the process.
B. Death by Gymnastics Pull:
*Maintain movement choice throughout.
*Advanced athletes: See how far you can get with unbroken reps.