WOD Programming – Week of 8/29/22

Monday

“31 Heroes” Partner Workout

AMRAP 31

Partner A: 400m Burden Run, 45/25lbs Sandbag

Partner B: AMRAP

8 Thrusters, 155/105

6 Rope Climbs

11 Box Jumps, 30/24


Tuesday

E2MOM x 6

2 Bench Press@85%+

12 DB Plank Pull Throughs

4 Rounds for Time

25 Slam Balls

20 Hand Release Push-Ups

15 Double Dumbbell Hang Snatch, 35/20


Wednesday

Every 1:30 for 6 Rounds

10 Barbell Box Step Ups, 5 per leg

For time (18 min cap)

10 Down to 1

– Toes to bar

– Wall Balls 20/14

** Row 150/125m after each set


Thursday

Row/Bike/Ski/Run for 35 minutes

** At the start and E5MOM complete a 25m Single Arm Farmer Carry, Left/Right + 1 set of Barbell 21’s


Friday

AMRAP 5

9 Power Cleans, 95/65

9 Lateral Burpee Over Bar

9 Goblet Squats, 53/35

** Rest 5 mins **

AMRAP 5

7 Power Cleans 135/95

7 Lateral Burpee Over Bar

7 Goblet Squats, 53/35

** Rest 5 mins **

AMRAP 5

5 Power Cleans, 185/135

5 Lateral Burpee Over Bar

5 Goblet Squats, 53/35

** Rest 5 mins **

7 Mins to Establish a Heavy Power Clean for the Day


Saturday

TBD


Sunday

Go outdoors and use your fitness.


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