Bench Press
5-5-3-3-1-1
3 rounds, you choose order:
400m run
500m row
50 D/U
Uncategorized
THURSDAY WOD
5 rounds:
9 DB DL
6 DB 1 arm snatches alternating arms
5 T2B
3 wall walks
Wednesday WOD
AMRAP 20min
10 hand release Push ups
15 air squats
20 lunges
30 flutter kicks
400m run
Tuesday WOD
18min AMRAP
4 PC
6 Pull ups
10 GHD sit ups
20 D/U
Monday WoD
15 Thrusters
20 BJ
30 air squats
40 cal row
30 air squats
20 BJ
15 thrusters
Friday WOD:
10-12-15-12-10
Weighted exercise of choice
row for calories
Gymnastics move of choice
Thursday WOD:
EMOTM 16:
even: 5 FS + 5 PP
odd: 10 Box jump overs
Wednesday WOD
6 rounds:
7 DB Thrusters
5 Pull ups
3 wall walks
Tuesday WOD
7-12-17-12-7
Deadlift
Bar facing burpees
CASH OUT:
Squat of your choice
5-5-3-3-1-1
Monday WOD
5 rounds for time:
12 push press
24 double unders
12 push ups