WOD: Bench, DB Snatch, Bike
Wednesday Workout Of the Day LIFT Bench Press 3×4 @ 70% WOD 4 Rounds, 45 sec each (15sec transition between stations) 1. DB Snatches (50/35) 2. Calorie Bike 3. Rest
Wednesday Workout Of the Day LIFT Bench Press 3×4 @ 70% WOD 4 Rounds, 45 sec each (15sec transition between stations) 1. DB Snatches (50/35) 2. Calorie Bike 3. Rest
Tuesday Workout Of the Day LIFT Deadlift 3×4 @ 70% WOD 15min AMRAP 5 Strict Toes-to-Bar 5+ Box Jump-overs (24/20) 5+ Wall Balls (20/14)
Monday Workout Of the Day LIFT Snatch 3×3 @ 70% WOD 3 Rounds 20/15 Calorie Row/Bike/Ski 10 Hang Power Snatches (75/55) Rest 1min 3 Rounds 20 Bar-over Burpees 10 Overhead Squats
Sunday Workout Of the Day LIFT Press 3×4 @ 70% WOD 4 Rounds 7 Strict Pullups 14 Goblet Lunges (53/35) 200m Run
Friday Workout Of the Day LIFT Clean & Jerk 5×3 @ 75% WOD 2 Rounds 20 Sumo Deadlift High-Pulls (95/65) 20 Push Press 20 Front Squats
Thursday Workout Of the Day LIFT Bench Press 5×5 @ 75% WOD 10min AMRAP 200m Run 7 Bar-Facing Burpees 5 Hang Power Snatches (115/80) 3 Ring Muscle-Ups
Wednesday Workout Of the Day LIFT Deadlift 5×5 @ 75% WOD 0:00-4:00 20 Box Jumps (24/20) 15/10 Calorie Row 10 Squat Cleans (125/85) 4:00-8:00 20 Box Jumps (24/20) 15/10 Calorie Row 10 Squat Cleans (155/105) 8:00-12:00 20 Box Jumps (24/20) 15/10 Calorie Row 10 Squat Cleans (165/115)
Tuesday Workout Of the Day LIFT Overhead Squat 5×4 @ 80% WOD 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) 10-9-8-7-6-5-4-3-2-1 Toes To Bar
Monday Workout Of the Day LIFT Press 5×5 @ 75% WOD 1 7min cap: 75 Double Unders 25 KB Swings (53/35) 50 Double Unders 25 KB Swings 25 Double Unders 25 KB Swings WOD 2 50/35 Calorie Bike
Sunday Workout Of the Day Partner WOD – 2 Rounds 40 Deadlifts (225/155) 60 Pullups 80 Wall Balls (20/14) – 40 Synchro Burpees – 500m Run Together