WOD Programming – Week of 1/10/22
WOD Programming – Week of 1/10/22
Monday EMOM 10 Heavy 2 Power Snatches Light/Moderate 4 DB Snatches 6 Cal Bike AMRAP 15 35 Double Unders 15 Power snatches, 75/55 12 Overhead Squats, 75/55 9 Lateral Bar Burpees
WOD Programming – Week of 1/3/22
WOD Programming – Week of 1/3/22
Monday Every 2:15 for 6 rounds Heavy 3 Overhead Squats + 20 Glute brisdges, banded Light/Moderate 4 Alt. Step Back Lunges, Left hand-Front Rack/Right hand-Overhead 4 Alt. Step Back Lunges, Left hand-Overhead/Right hand-Front Rack + 20 Glute Bridges, banded AMRAP 12 14 Double DB Snatch 10 Double DB Front Rack Squats 100m Run (150m Row or 8/6 Cal Bike)
WOD Programming – Week of 12/27/21
WOD Programming – Week of 12/27/21
Monday In 12 mins, complete 450ft of Double DB Front Rack Walking Lunges E5MOM x 3 15-12-9 Wall Balls, 20/14 Single DB Burpee Box Step Up Overs, 24/20; 35/20
WOD Programming – Week of 12/20/21
WOD Programming – Week of 12/20/21
Monday For time (35 min Cap) 10 Wall Walks 15 Barbell Clusters, 135/95 5 Rope Climbs/10 Rope Get-ups 5 Wall Walks 10 Barbell Clusters, 155/105 5 Rope Climbs/10 Rope Get-ups 5 Wall Walks 5 Rope Climbs/10 Rope Get-ups 15 Barbell Clusters, 135/95 10 Wall Walks
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