Friday WOD

112919

•••

You can still get your workout in even if the gym is closed! Give this one a go if you’ve got some extra time.

•

15 Min AMRAP

40 Russian Twists

40 Air Squats

40 Mountain Climbers

:40 Plank

•••

Wednesday

112719

•••

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Clean & Jerks (50/35)

1 Minute Calorie Row

2 Minute Rest

Tuesday

112619

•••

For Load:

E3MOM

Buy in: 15/12 Calories

7-5-3-3-3-5-7

Front Squat

Monday

112519

•••

Pausing Overhead Squat

•••

AMRAP 14:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

Friday

112219

•••

Strength:

“Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks

•••

AMRAP 12:

3 Rounds of “Macho Man” (135/95)

15 Toes to Bar

Thursday

112119

•

3 x AMRAP 4’s, resting 4:00 between:

•

AMRAP 4:

21/15 Calories

21 Kettlebell Swings (50/40)

21 Thrusters (75/55)

•

Rest 4 Minutes

•

AMRAP 4:

15/10 Calories

15 Kettlebell Swings (50/40)

15 Thrusters (95/65)

•

Rest 4 Minutes

•

AMRAP 4:

9/6 Calories

9 Kettlebell Swings (50/40)

9 Thrusters (115/85)

Thursday

112119

•••

AMRAP 12:

9 Strict Pull-Ups

12 Hang Power Cleans (135/95)

9 Strict Handstand Pushups

21 Deadlifts (135/95)

Tuesday

111919

•••

5 Rounds:

2 min AMRAP:

10 Dumbbell Snatch 50/35

8 Burpees over DB

Max calories

•

2 Min Rest 

Monday

111819

•••

Back Squat: 5×3

•

13 Min AMRAP 

10 AbMat Sit-ups 

9 HRPU 

8 DB Box Step Ups 

1 Rope Climb

Friday 

111519

•••

Clean and jerk: Heavy Single

•••

13 Min AMRAP

1 Clean and Jerk

3 Strict Ring Dips

5 Strict Pull-ups

7m Dumbbell Lunge 50/35