Workouts of the Week

 In WOD

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Monday

Strength – Upper Pressing and Pull
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

WOD
Three rounds for time of:
40/30kg Shoulder to Overhead x 20 reps
Row 500 Meters

Tuesday

Strength – Lower
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

WOD
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
60/40kg Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Wednesday

For time, complete:
50 Wall Ball Shots (20/12 lbs)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-ups
10 Clusters (50/35kg)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Wall Ball Shots

Thursday

In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 Minutes of Shoulder to Overhead (40/30kg)
Rest 2 Minutes
3 Minutes of Front Squats (40/30kg)
Rest 2 Minutes
3 Minutes of Burpee over Barbell
Rest 2 Minutes

Friday

Freaks on Friday

Saturday

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-ups
10 Kettlebell Swings
15 Squats
200 Meter Med Ball Run

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