MONDAY
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (65/95 lb)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
– Your score is the total number of reps completed.
TUESDAY
Front Squat + Hang Power Clean
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean
*TC 28 for athletes that are not registered
WEDNESDAY
Score Time
150 wall balls 20/14
125 sit ups
100 american kettle bell swings 53/35
75 weighted lunges 53/35
50 pushups
Max meters on cardio machine
TC 26
THURSDAY
No Measure
AMRAP 20:
15 box jump-overs (20/24 in)
10 dumbbell snatches (35/50 lb)
5 handstand push-ups
FRIDAY
Score Time
7 rounds
2 Bar muscle ups
4 burpee to target (bar)
6 pistols
TC 8
7×1
start @ 65%
Find a heavy single( not maxing out)
every 2 mins
SATURDAY
8:15am open gym-skill and strength
9:15am team wod
