WOD of the week

LUNEDI
“Deadliest Catch”
3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees

400m Run

3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees

400m Run

3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees

KILOS
43/29

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 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%

Percentages Based on 5RM Back Squat

MARTEDI

“Double Jeopardy”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

Build in Power Snatch Weight

KILOS
55/60% 1RM

AFTER PARTY in OPEN BOX
Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

The goal is to hold the same rep number across the 5 rounds
This is a repeat from last week
See if you can improve your score

MERCOLEDI
“Turbo Tax”
AMRAP 15:
200m Run
30 Kettlebell Swings
30 Box Jumps
30 Deadlifts

KILOS
Kettlebell: 24/16
Barbell: 61/43

AFTER PARTY in OPEN BOX
Tabata Intervals
8 Rounds of :20 On, :10 Off

Tabata1
Side Plank (4 Rounds Each Side)

Tabata2
Flutter Kicks
Complete all Round of Side Plank Before Moving to Flutter Kicks

GIOVEDI

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

AFTER PARTY in OPEN BOX
Body Armor Part 1
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

Body Armor Part 2
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets

VENERDI
“Paypal”
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses 15/12
50 Back Squats from rack

KILOSRound 1: 70/48

Round 2: 84/61
Round 3: 93/65
Round 4: 102.5/70

Round 5: 111/75 (MAX REP)

AFTER PARTY in OPEN BOX
Cool Down
Quads Foam Roll:
1-2 Minutes Each Side

Lats Foam Roll:
1-2 Minutes Each Side

Glutes Foam Roll:
1-2 Minutes Each Side

SABATO
“AWOL”
AMRAP 5:
50/35 Calorie Assault Bike
Max Power Snatches

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Assault Bike
Max Power Clean and Jerks

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Assault Bike
Max Thrusters

KILOS
43/30

AFTER PARTY in OPEN BOX

Midline Conditioning
3 Giant Sets:
30m Single Dumbbell Overhead Walking Lunge (Change Arms at 15m)
30 Weighted Abmat Sit-ups
10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)

Rest 2 Minutes Between Sets