WODS

4 3 2020 – Wednesday – Back Squat

SWOD
Back Squat (Deload)
6 @ 50%, 6 @ 55%, 6 @ 60%, 6 @ 65%+
——————
METCON

1. EMOM 10
Odd – 15 Wall Ball
Even – 15 Toes to Bar

2. Teams of 3
Max Distance Row (12min)

3 3 2020 – Tuesday – WZA Pump Triplet

SWOD
EMOM 15
1. 4 Strict HSPU
2. 6 Strict Toes to Bar
3. Max Distance HS Walk
—————
METCON
3RFT

3 Rope Climb (RX+ 2 Legless)
15 KB Bench Press 24/16
9 KB Thruster

2 03 2020 – Monday – Fat Amy

SWOD
Bench Press (Deload week)
4×6 @ 50%, 55%, 60%, 65%+
——————–
METCON
‘Fat Amy’

50 Squat
10 Burpee
40 Sit Up
10 Burpee
30 Lunge
10 Burpee
20 American Swing 24/16
10 Burpee
10m Bear Crawl
10 Burpee
20 American Swing
10 Burpee
30 Lunge
10 Burpee
40 Sit Up
10 Burpee
50 Squat

29 20 2020 – Saturday – 1 Work 1 Run

WOD
Teams of 2

Complete:
100 Wall Ball
80 Deadlift 102/70
60 Burpee Box Jump 24″/20″
40 Thruster 50/35

One work, other partner
1. 200m Run
2. 250m Row
3. 350m Bike
Swap after each run/row/bike.

25 02 2020 – Tuesday – Deadlift

SWOD
Deadlift
8 @ 80%, 8 @ 82%, 4 @ 85%, 4 @ 90%
—————-
METCON
21-15-9

Alt. DB Snatch 22.5/15
Lateral Burpee over DB
——————
CONDITIONING
EMOM 7
10s Bike Sprint