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  • Todays WOD

    Array
    (
        [0] => Monday
        [1] => Tuesday
        [2] => Wednesday
        [3] => Thursday
        [4] => Friday
        [5] => Saturday
    )
    
    Array
    (
        [0] => SKILL/STRENGTH

    3 SETS

    Bent over row x 8-10
    Front raises with plate x 12-15
    20-30 sec hold

    WOD

    20 MIN AMRAP

    15 Burpees
    30/24 Cal Row [1] => SKILL/STRENGTH

    SNATCH DAY:

    E90SECx 6MIN
    Snatch Balance + 2 OHS

    EMOMx 8MIN (Building)
    Snatch Lift Off + Snatch Deadlift +Hang Snatch

    WOD

    3 ROUNDS

    200 m RUN
    15 C2B Pull-Ups
    200 m Run
    15 Box Jump Overs [2] => SKILL/STRENGTH

    CLEAN DAY:

    EMOM x 6 MIN
    Clean Pulls x2 (HEAVY)

    E90SEC x 12 MIN (Building)
    Power Clean + Tall Clean & Jerk (BUILDING)

    WOD
    21-15-9-15-21
    Alternating DB snatches
    Push-Ups
    Air-Squats
    *Wear a Vest [3] => SKILL/STRENGTH

    3 SETS

    20 Death March
    10 Split Squat per side
    50 ft Bodyweight Lunge

    WOD

    E3MIN x 15 MIN

    250 m run (loop around the building)
    3 hang clean
    3 front squat
    3 push jerk
    * unbroken complex AHAP [4] => SKILL/STRENGTH

    4 SETS
    Z press x 8-10
    Ab wheels x 8-10

    WOD

    OPEN WOD 14.1

    10 MIN AMRAP

    For Time:
    100 Cal Ski
    *Every minute, 2 devil press [5] => )

    See Full Week
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