WOD Programming – Week of 9/12/22

Monday

AMRAP 8
6 Barbell Biceps Curls
10 HEAVIER Band Triceps Extensions
20 LIGHTER Band Triceps Extensions
12 DB Bench Press, athlete’s choice

5 Rounds For Time (17 min cap)
15 DB Hang Power Cleans
10 DB Push Press
100ft Double DB Farmers Carry


Tuesday

On a 45 Minute Running Clock
3 Rounds for time
400m Run
15 Wall Balls, 20/14
10 Chest to Bar Pull-Ups
** Rest 3 min **
2 Rounds for time
800m Run
30 Wall Balls 20/14
12 Chest to Bar Pull-Ups
** Rest 3 min **
1 Round For Time
1200m Run
45 Wall Balls, 20/14
18 Chest to Bar Pull-Ups


Wednesday

E2MOM x 5
5 Deadlifts
15 Banded Glute bridges

Partner Fun!!! (25 min cap)
You-Go-I-Go Each Movement on a Running Clock
3 sets Total as a Team
1 Set is…
Calorie Row: 15-12-9
Alternating DB Snatches: 12-10-8
** Rest 2:00 after each set **


Thursday

Bike/Row/Ski/Run for 40 minutes
** E5MOM, complete 25m single arm OH carry, each arm; HEAVY
+
14 DB Plank Rows, 7 each arm


Friday

E2MOM x 5 rounds
6 Barbell Step-Ups, 3 each leg

E4MOM x 6
21/17 Calorie Bike
7 Devil Press, 50/35


Saturday

TBD


Sunday

Go outdoors and use your fitness.


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Intensity

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Nutrition

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