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WOD

Wednesday

A. warmup deadlift (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts...
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Tuesday

4 sets for quality: L-Seated Dumbbell Press x 8-10 reps DB Death March x 20 steps 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy...
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Monday

A. warmup back squat (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5...
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Friday

Back Squat Set 1 – 8 reps @50 Set 2 – 6 reps @60 Set 3 – 4 reps @70 Set 4 – 6 reps...
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Thursday

Every minute, on the minute, for 21 minutes (7 sets) Minute 1 – Russian Kettlebell Swings x 15 reps Minute 2 – Push Press x...
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Wednesday

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots 12...
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Tuesday

A. Snatch skill work burgener warmup snatch drop + ohs pulling positions   Every 2 minutes, for 16 minutes (8 sets): Hang Snatch (above knee)...
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Monday

Three sets of: Single leg KB Deadlift x 6-8 reps each leg Rest 60 seconds Turkish Get-Ups x 2-3 reps each arm Rest 60 seconds...
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Friday

Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Bent-Over Barbell Row x 10 reps Station 2 – Dumbbell Death March...
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Thursday

A. Back Squat warmup; 10x empty bar, 6 x 35-45%, 5×45-55%, 3x 55-65% work sets: 75%x5, 85%x3, 95%x1 *treat this as an E2min emom. B....
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