WOD: Snatch, Thrusters, Box Jumps, Overhead Squats, Bar-Facing Burpees
Thursday Workout Of the Day LIFT Snatch 4×2 @ 85% WOD Every 4mins x 4* 8 Overhead Squats (95/65) 10 Box Jumps (24/20) 12 Thrusters 14 Bar-Facing Burpees *score=slowest round
Thursday Workout Of the Day LIFT Snatch 4×2 @ 85% WOD Every 4mins x 4* 8 Overhead Squats (95/65) 10 Box Jumps (24/20) 12 Thrusters 14 Bar-Facing Burpees *score=slowest round
Wednesday Workout Of the Day LIFT Deadlift 3×5 @ 80% WOD 5 Rounds 15/10 Calorie Bike 10 Pullups
Tuesday Workout Of the Day LIFT Bench Press 3×5 @ 80% WOD 8min AMRAP 2+ Power Snatches (115/80) 2+ Handstand Pushups 2+ Front Rack Lunges
Monday Workout Of the Day LIFT Back Squat 3×5 @ 80% WOD 4 Rounds 15 Toes to Bar 10 KB Hang Clean & Push Press (53/35) 5 Front Squats (185/135)
Sunday Workout Of the Day LIFT Clean & Jerk 3-3-2-2-1-1 WOD 10-9-8-7-6-5-4-3-2-1 Sumo-Deadlift High Pull (95/65) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps (24/20) 15 Double Unders (ie, 10 SDHPs, 1 BBJ, 15 DUs, 9 SDHPs, 2 BBJs, 15 DUs, etc)
Saturday Workout Of the Day 19.1 15min AMRAP 19 Wall Balls (20/14) 19 Cal Row
Friday Workout Of the Day LIFT Bent-Over Row 4×8 WOD 21-15-9 Deadlifts (225/155) Ring Dips
Wednesday Workout Of the Day CORE 5 Rounds 20sec Hollow Body Hold 10 V-Ups 20sec Superman Hold 10 Supermans WOD 3 Rounds, 1min each for max reps 1. Russian KB Swings (53/35) 2. Bike (cals) 3. Hang Power Cleans (155/105) 4. Rest
Tuesday Workout Of the Day LIFT Back Squat 5-5-5 WOD 1000m Row 50 Goblet Squats (53/35) 30 Handstand Pushups
Monday Workout Of the Day Partner WOD A) 8 Round Relay (4 each)… 5 Shoulder to Overhead (115/75) 10 Deadlifts 15 Box Jumps (24/20) B) Shared reps… 3-6-9-12-15 Clean & Jerks (135/95) Toes to Bar C) Shared reps… 150 Wall Balls (20/14) 90 Double Unders 30 Ring Muscle-Ups