WOD Programming – Week of 10/3/22

Monday

For time (26 min cap)
Accumulate 3:00 in a HS Hold
Then…
100 Air Squats
150ft Handstand Walk
100 Air Squats
30 Handstand Push ups


Tuesday

E2MOM x 5
2 Deadlifts
20 Banded Glute Bridges

From 0:00 to 10:00
Complete 3 Rounds for Time of
15/12 Cal Bike
10 Deadlifts, 225/155
** Rest remainder of interval **
From 10:00 to 20:00
Repeat


Wednesday

Run/Bike/Row/Ski for 40 minutes
At go, and every 5:00, complete:
10 Empty Barbell Good Mornings
15 Banded Hamstring Curls
25m Right Arm KB/DB Suitcase Carry with Left arm KB/DB Front Rack Carry
25m Left Arm KB/DB Suitcase Carry with Right arm KB/DB Front Rack Carry


Thursday

EMOM 10
M1: 3 Strict Press + 1 Push Press
M2: Max Table Rows in 30 seconds

2 Total Rounds (20 min cap)
12 Bar Facing Burpees
15 Pull Ups
12 Bar Facing Burpees
** Rest 2:00 **
12 Burpee Box Jump Overs, 24/20
10 Bar Muscle Ups
12 Burpee Box Jump Overs, 24/20
** Rest 2:00 **


Friday

E3MOM x 10
200m Run
15 Wall Balls, 20/15
5 Power Snatches, building


Saturday

TBD


Sunday

Go outdoors and use your fitness.


REQUEST INFORMATION

Intensity

Technique

Nutrition

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