WOD Programming – Week of 8/22/22

Monday

E2MOM x 5
12 Barbell Box Step-Ups, 6 each leg; build as desired

5 Rounds for Time (18 min cap)
8 Burpee Box Jump Overs, 24/20
10 Double DB Squats, 50s/35s
12/10 Calorie bike
** Rest 1 minute after each round


Tuesday

PARTNER FUN
3 Rounds for Time, each
15/12 Cal Row
18 Bench Press, 95/65; unbroken
** Rest 2 mins **
3 Rounds for Time, each
18/15 calorie row
12 bench press, 135/95, 1 break allowed
** Rest 2 mins **
3 Rounds for Time, each
21/18 calorie row
8 bench press, 185/135, 1 break allowed

Partner 1 Works/Partner 2 rests for each movement.


Wednesday

EMOM 10
M1: 100ft double OH KB/DB carry
M2: 15-20 Banded Strict Pull-Ups

AMRAP 15
8 Barbell Push Press, 115/75
10 Toes-to-Bar
30 Double-Unders


Thursday

Row/Bike/Ski/Run for 30 minutes
** At the start and E5MOM complete a 50m Heavy Farmer Carry + 8 KB Banded Strict Presses from the rack


Friday

Every 1:30 x 5 rounds
3 Muscle Snatches, athlete’s choice; build as desired

Every 1:30 x 5 rounds
2 Power Snatches, athlete’s choice; build as desired

Every 1:30 x 5 rounds
2 Squat Snatch, athlete’s choice; build as desired

Every 1:30 x 5 rounds
1 Snatch (power or squat), athlete’s choice; build as desired


Saturday

TBD


Sunday

Go outdoors and use your fitness.


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