MONDAY
EMOM 10
1 snatch
add weight each set
Score Time
2 rounds for time:
200-m run
15 back squats 95/135
200-m run
12 front squats 95/135
200-m run
9 overhead squats 95/135
-from the deck
TC 12
TUESDAY
Weightlifting SUPA SET!
Every 5:00 for 5 sets:
10 bench presses
directly inot
max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.
-bench press should be challenging but completed in one set
WEDNESDAY
Score Rounds and Reps
AMRAP 24 with a partner:
200-meter run
5 lat. burpee over bar
5 power snatches 135/95
5 overhead squats
-teams will have one barbell!
-if you choose to workout with someone who needs a different weight than you , you will stay light and do 7-8 reps.
-Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
THURSDAY
Score Checkmark
4 rounds for quality
2:00 bike
2:00 ski
2:00 row
10-8-6-4-2-2
Start at 50%
add each set
rest 2-3 mins
FRIDAY
Score Time
For time:
16-12-8-4
calories
toes-to-bars
deadlift 185/125
-Then
4-8-12-16
power clean 185/125
sit ups
calories
TC18
SATURDAY
8:15am open gym-skill and strength
9:15am team wod
