WOD Programming – Week of 9/26/22

Monday

From 0:00 to 10:00
250/225m Row
15 Hang Clean and Jerks, 95/65
75 Double Unders
15 Hang Clean and Jerks, 95/65
250/225m Row

From 10:00 to 20:00
250/225m Row
12 Clean and Jerks, 135/95
75 Double Unders
12 Clean and Jerks, 135/95
250/225m Row

At 20:00
500m Row
10 Clean and Jerks, 185/135


Tuesday

Every 2:15 for 6 rounds
50ft Double Overhead KB or DB Carry, challenging weight
One set of DB 21’s, athlete’s choice
Max Banded Triceps Extensions in remaining time

2-2-2-3 minute intervals
5/4 Bar Muscle Ups
15/12 Calorie Bike
Max Hand Release Push-Ups in remaining time
** Rest 1 min after each round **


Wednesday

Every 2:30 for 6 rounds
3 Deadlifts
20 Banded Glute Bridges

For time
150 American KBS, 53/35
***Everytime you break, run 400m


Thursday

Bike/Row/Ski for 40 minutes – Partner Edition, Part Deux
Partner 1: Bike/Row/Ski
Partner 2: Completes…
20 Standing Landmine Rotators, 10 each side
50ft Seal Walk
50m Double KB Front Rack Carry


Friday

For time
400m Sled Rows, 45+25/45 plates
** Rest 3 mins **
50 Burpee Box Get-up and Overs, 48/40
** Rest 3 mins **
10 Rope Climbs
400m Farmer Carry, 53’s/35’s


Saturday

TBD


Sunday

Go outdoors and use your fitness.


REQUEST INFORMATION

Intensity

Technique

Nutrition

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