Monday 25
WOD 1
3 Rounds
12 KBS
15 Pull Ups
18 Box Jumps
*10 min Time Cap
WOD 2
EMOM12
Min 1: TTB Max Reps in 30s
Min 2: Plank 45s hold
Min 3: Wipers max reps 30s
Tuesday 26
WOD 1
Clean
2 – 2 – 2 – 2 – 2 – 2 – 2 – 2
WOD 2
15 – 12 – 9 – 6
Hang Power Clean 30/20kg
Lateral Burpee over Bar
*7min Time Cap
Wednesday 27
WOD 1
Bench Press
6 – 6 – 6 – 6 – 6 – 6
WOD 2
In Teams of 3
AMRAP15:
9 Rope Climbs
18 Ring Dips
36 Air Squats
Thursday 28
WOD
Check In: 150 DU
50 Burpees
40 Sit ups
30 KB swings 24/16kg
20 Cal Row
10 OH Squats 50/35kg
5 Muscle Ups
Check Out: 150 DU
*20min Time Cap
Friday 29
WOD 1
Tempo Back squat
6 – 6 – 6 – 6
5 – 5 – 0 – 0
WOD 2
5 Rounds For Time
6 Snatches
12 Wall Balls 9/7kg
6 Box Jumps 24/20″
*12 min Time Cap
Saturday 30
Hero WOD
DT
5 Rounds For Time
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
*Rx = 60/42.5kg
*15 min Time Cap
**“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.”
Sunday 01
REST DAY