WOD of the week

LUNEDÌ
Over Head Squat
Build to Heavy Single

“Power Move”
AMRAP 10:
6 Power Snatches 43/29
9 Overhead Squats 43/29
12 Box Jumps 60/50

MARTEDÌ
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups


Rest 4 Minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


Rest 4 Minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups
“Little Dipper”
21-15-9
Push Jerks 61/43
Lateral Barbell Burpees

MERCOLEDÌ
Front Squat
Build Heavy set of 3

“Geico”
AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats 70/50

GIOVEDÌ

“Body Slam”

On the 4:00 x 5 Rounds:

25 AbMat Sit-ups

15 Slam Balls 9/6
5 Push Press

Build in Weight on the Push Press

VENERDÌ

”Side Hustle”
AMRAP 15:20
Russian KB Swings 24/20
300m Single KB Farmers Carry 24/20
400 Meter Run

SABATO
“Powder Keg”
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Clean and Jerks

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Clean and Jerks

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Clean and Jerks

Kilos:
1st Bar: 61/43
2nd Bar: 70/48

3rd Bar: 84/61

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