WOD Programming – Week of 8/1/22

Monday

Every 2:30 for 5 Rounds
100ft Double KB/DB Front Rack Walking Lunges

20 min Up-Ladder, with a Partner; You go, I go.
2 Wall Balls, 20/14
2 Calorie Row
4 Wall Balls
4 Cal Row
(n+2) Wall Balls
(l+2) Cal Row


Tuesday

For time (35 min cap)
400m Run
20 Burpee Get up Overs, 48/40
400m Run
200m Farmers Carry, 53/35
400m Run
8 Rope Climbs
400m Run
200m Sled drag, 45+25/45 plates
400m Run
15 Sandbag Cleans
400m Run


Wednesday

EMOM 12
M1: 6-10 strict pull ups, band if needed
M2: 3 Strict Press, no rack; building

For time (12 min cap)
21-15-9
Thrusters 75/55
Chin Over Bar Pull-Ups
Box Jump Overs, 24/20


Thursday

6 Rounds: 2:30 Work/2:30 Rest
200m Run
15/12 Calorie Row/Bike
Max Cal Bike/Row in remaining time


Friday

Every 1:30 for 20 Rounds
3 Position Snatch, building
1 High Hang
1 Hang (at the knee)
1 Snatch


Saturday

TBD


Sunday

Go outdoors and use your fitness.


REQUEST INFORMATION

Intensity

Technique

Nutrition

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