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WOD Programming – Week of 8/8/22

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Monday

EMOM 30

M1: 13/11 Calorie Bike/Row/Ski

M2: 15 Wall Balls, 20/14

M3: 10-12 Toes to Bar

M4: 13/11 Calorie bike/row/ski, differ from M1

M5: 15-20 Abmat sit-ups

M6: 15 American Kettlebell Swings, 53/35

Tuesday

E2MOM x 5

2 Tempo Front Squats@33X1

4 High Box Jumps

AMRAP 15

30ft Single Arm Overhead Walking Lunge, right arm, 50/35

30ft Single Arm Overhead Walking Lunge, left arm

8 Box Jump Overs, 30/24

10 Hand Release Push-Ups

Wednesday

E3MOM x 10

35 Double-Unders

2 Rope Climbs/3 Rope Get-Ups

1 UNBROKEN Clean Complex of

** 1 Clean+2 Hang Cleans+1 Clean

*** Build every 2 rounds

Thursday

7 Intervals, each for time

200m Run

10 Burpee Single DB Box Step Up Over, 24/20

200m Run

** Rest 2 mins after each interval **

Friday

E2MOM x 10

12 second ALL OUT Bike SPRINT

4 Rounds

5 KB Banded Strict Press

30 Biceps Curls w/ Band

14 Landmine Rotators, 7 each side

Accumulate 30 seconds in an L-hang

Saturday

TBD

Sunday

Go outdoors and use your fitness.

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