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WOD Programming – Week of 8/1/22

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Monday

Every 2:30 for 5 Rounds

100ft Double KB/DB Front Rack Walking Lunges

20 min Up-Ladder, with a Partner; You go, I go.

2 Wall Balls, 20/14

2 Calorie Row

4 Wall Balls

4 Cal Row

(n+2) Wall Balls

(l+2) Cal Row

Tuesday

For time (35 min cap)

400m Run

20 Burpee Get up Overs, 48/40

400m Run

200m Farmers Carry, 53/35

400m Run

8 Rope Climbs

400m Run

200m Sled drag, 45+25/45 plates

400m Run

15 Sandbag Cleans

400m Run

Wednesday

EMOM 12

M1: 6-10 strict pull ups, band if needed

M2: 3 Strict Press, no rack; building

For time (12 min cap)

21-15-9

Thrusters 75/55

Chin Over Bar Pull-Ups

Box Jump Overs, 24/20

Thursday

6 Rounds: 2:30 Work/2:30 Rest

200m Run

15/12 Calorie Row/Bike

Max Cal Bike/Row in remaining time

Friday

Every 1:30 for 20 Rounds

3 Position Snatch, building

1 High Hang

1 Hang (at the knee)

1 Snatch

Saturday

TBD

Sunday

Go outdoors and use your fitness.

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