WOD Programming – Week of 5/2/22

Monday

E2MOM x 10 Rounds
24/20 Calorie Assault bike4 Rounds
50m heavy farmers carry
20 Landmine Rotators, 10 each side
20 Single Arm DB Stric Press, 10 each arm
10 Pendlayor Bent Over Rows


Tuesday

Every 1:30 for 8 Rounds
1-3 Sumo Deadlifts
10-15 Table Rows

AMRAP 9
10 Alternating DB Snatches, 35/20
10 Step back Single DB Lunges, 5 each leg
** Rest 2 min **
AMRAP 9
10 Alternating DB Snatches, 50/35
10 Step Back single DB lunges, 5 each leg


Wednesday

5 Rounds for Time; weight vest optional (30 min cap)
500m Run
3 Rounds of “Cindy”

1 round of Cindy is:
5 Pull Ups
10 Push Ups
15 Air squats


Thursday

6 Min EMOM
1 Push [email protected]%+For time

50/40 Calorie Row
40 Push [email protected]/55
50/40 Calorie Row
** Rest 3 min **
50/40 Calorie Row
40 Push Press, 95/65
50/40 Calorie Row
** Rest 3 min **
50/40 Calorie Row
40 Push Press, 115/75
50/40 Calorie Row


Friday

10 Rounds for time
5 Sandbag Deadlifts
7 Sandbag Ground-to-Over Shoulder
11 Sandbag Squats
15/12 Cal Bike


Saturday

TBD


Sunday

Go outdoors and use your fitness.


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Intensity

Technique

Nutrition

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