2022-09-12

Monday

Power Snatch

5-4-3-2-1
Increase Weight each set


4 min AMRAP
5 Thrusters
5 T2B
Rest 2 min
3 min AMRAP
5 Thrusters
5 T2B
Rest 2 min
2 min AMRAP
5 Thrusters
5 T2B


Tuesday

Back Squat
5-4-3-2-1
Increase Weight Each Set


10 rounds for time:
3 Box jump overs
5 Devil Press
20 DU


Wednesday

Squat Clean
5-4-3-2-1
Increase Weight Each Set


For Time:
Run 400 m
100 Air Squats
80 Sit-ups
60 Wall Balls
40 Pull-ups
20 BBJO
Run 400 m


Thursday

Deadlift
5-4-3-2-1
Increase Weight Each Set


Four 2 min AMRAP’s:
15 Cals
9 Deadlifts
ME BMU/C2B/PU in remaining time
*rest 1 min between AMRAP’s


Friday

*Ciricuit
15-12-9-12-15 *Adding Weight Each Round/ Last set of 18 back off to starting weight
Front Squat
DB Shoulder Press
*20 Reverse Crunch each round


The Gimp WOD
For Time:
Lunge 400 m

Alternate-
Partner WOD
12 min EMOM
Partner 1 holds plank
Partner 2 ME burpees
*switch EMOM
** score is number of burpees and they only count if your partner is in a plank.