Workouts for the Week

 In WOD
Mid WOD

Mid WOD

Monday

Strength/Bending + dynamic
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
Rest 3 minutes

WOD
Three sets for times of:
500 Meter Row
60/42.5kg Thrusters x 5 reps
Burpees x 10 reps
Rest 3 minutes

Tuesday

Strength/Strict upper push
Five sets of:
Shoulder Press x 3 reps
Rest 2-3 minutes

WOD
Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps

Wednesday

Strength/Oly Intense
Five sets of:
Hang Clean x 3 reps
Rest 2-3 minutes

WOD
Complete as many rounds and reps as possible in 12 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
100 Meter Run

Thursday

Strength/Lower
Three sets of:
Front Squat x 5 reps
Rest 3 minutes

WOD
For time:
30 Pull-Ups
20 Box Jumps (24″/20″)
10 Snatch (60/42.5)
20 Box Jumps (24″/20″)
30 Pull-Ups

Friday

Freaks on Friday

Saturday

WOD – Community Team WOD
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (10/6kg)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

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