WOD Programming – Week of 8/29/22

Monday

“31 Heroes” Partner Workout
AMRAP 31
Partner A: 400m Burden Run, 45/25lbs Sandbag
Partner B: AMRAP
8 Thrusters, 155/105
6 Rope Climbs
11 Box Jumps, 30/24


Tuesday

E2MOM x 6
2 Bench [email protected]%+
12 DB Plank Pull Throughs

4 Rounds for Time
25 Slam Balls
20 Hand Release Push-Ups
15 Double Dumbbell Hang Snatch, 35/20


Wednesday

Every 1:30 for 6 Rounds
10 Barbell Box Step Ups, 5 per leg

For time (18 min cap)
10 Down to 1
– Toes to bar
– Wall Balls 20/14
** Row 150/125m after each set


Thursday

Row/Bike/Ski/Run for 35 minutes
** At the start and E5MOM complete a 25m Single Arm Farmer Carry, Left/Right + 1 set of Barbell 21’s


Friday

AMRAP 5
9 Power Cleans, 95/65
9 Lateral Burpee Over Bar
9 Goblet Squats, 53/35
** Rest 5 mins **
AMRAP 5
7 Power Cleans 135/95
7 Lateral Burpee Over Bar
7 Goblet Squats, 53/35
** Rest 5 mins **
AMRAP 5
5 Power Cleans, 185/135
5 Lateral Burpee Over Bar
5 Goblet Squats, 53/35
** Rest 5 mins **
7 Mins to Establish a Heavy Power Clean for the Day


Saturday

TBD


Sunday

Go outdoors and use your fitness.


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Intensity

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