WOD of the week

LUNEDI
Overkill
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar

KILOS
22.5’s/15’s

AFTER PARTY IN OPEN BOX
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat

MARTEDI

Six Flags
Every 3:00 x 6 Rounds:
200M Run
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

AFTER PARTY in OPEN BOX
Gymnastic Skill
Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row

Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups (4″/3″)
2 Calorie Row
4 Kipping Deficit Handstand Push-ups (4″/3″)
4 Calorie Row

Continue to Add (2) Rep to Each Movement

MERCOLEDI
“Bergeron Beep Test”
On the Minute For as Long as Possible (20 Minute Cap):
7 Thrusters
7 Pull-ups
7 Burpees

KILOS
35/25

AFTER PARTY in OPEN BOX
Midline
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl

Rest 2 Minutes Between Sets

GIOVEDI

Vertigo
AMRAP 18:
10 Russian Kettlebell Swings
10 Sit-ups
100 Meter Run
20 Russian Kettlebell Swings
20 Sit-ups
200 Meter Run
30 Russian Kettlebell Swings
30 Sit-ups
300 Meter Run

Continue to Add Reps Until Time

KILOS
24/20

AFTER PARTY in OPEN BOX

COOL DOWN
Up Dog: 1 Minute

Pigeon Pose: 1 Minute Each Side

Wrist Stretch: 1 Minute

VENERDI

“Power Wash”
Every 10 Minutes x 2 Rounds:
800 Meter Run
30 Dumbbell Power Snatches
50 Wallballs

KILOS
Dumbbell: 20/15
Medicine Ball: 9/6

AFTER PARTY in OPEN BOX
Body Armor
3 Giant Sets:
9 Single Legged Landmine Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs

SABATO
“gooDTime”

For Time (30 Minute Cap):
2 Rounds of “DT”
600 Meters Run
2 Rounds of “DT”
600 Meters Run
2 Rounds of “DT”

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
KILOS
70/48

AFTER PARTY in OPEN BOX

Midline
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar

Into…

2-4-6-8-10:
Strict Handstand Push-ups
Reverse Crunches