WODs

Wednesday Fitness

A. Front squat @30X1; 2-3 x 3; rest 2 min
B. Single arm DB press; 10-12/arm x 3; rest 60 sec b/t arms
+
15 min amrap:

200m run
10 DB S2OH
10 DB lunges
10 DB HPC

Tuesday Balance

10 min amrap @70%
Run 200 meters
30 double unders
10 back extensions

Rest 3 min

10 min amrap @70%
Airdyne 1 min
7 kbsnatch 1.5 pood/hand

Rest 3 min

10 min amrap @70%
Row 300 meters
10 push ups
10 pull ups

Tuesday Fitness

10 min amrap @70%
Run 400 ft
30 jumping jacks
10 good mornings

Rest 3 min

10 min amrap @70%
1 min double unders
7 DB snatch ea/arm

Rest 3 min

10 min amrap @70%
Run 200ft
10 push ups
10 DB Renagade Row

Monday Balance

50 thrusters for time 135/95#
Every time you break a set, perform 10 toes to bar and rest 45 seconds

Saturday Balance

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Saturday Fitness

Complete as many reps as possible in 8 minutes of:
KB Swings @ 1.5 pood,, 10 reps
15 box jumps, 24-inch
KB Swings @ 1.5 pood, 15 reps
15 box jumps, 24-inch
KB Swings @ 1.5 pood,, 20 reps
15 box jumps, 24-inch
KB Swings @ 1.5 pood,,, 25 reps
15 box jumps, 24-inch
KB Swings @ 1.5 pood,,s, 30 reps
15 box jumps, 24-inch
KB Swings @ 1.5 pood,, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
KB Swings @ 1 pood,, 10 reps
15 box jumps, 20-inch
KB Swings @ 1 pood,, 15 reps
15 box jumps, 20-inch
KB Swings @ 1 pood, 20 reps
15 box jumps, 20-inch
KB Swings @ 1 pood, 25 reps
15 box jumps, 20-inch
KB Swings @ 1 pood, 30 reps
15 box jumps, 20-inch
KB Swings @ 1 pood, 35 reps
15 box jumps, 20-inch

Friday Fitness

A. 100 walking lunges
B1. Wtd. strict chin up; 1-10; rest 60 sec
B.2 Armap Push-ups in 45 sec; rest 75sec x 3
+
10 min amrap @high effort:
10 DB front squat
10 DB push press
10 burpees

Friday Balance

A. Power clean 5x5; rest 90 seconds (work on PERFECT footwork and pulls)
B. TnG snatch 3x3; rest 2 min
C. Thrusters 10, 8, 6; rest 2 min
+
Airdyne sprints 15 seconds @90%
Slow spin recover 2:15
x4
Rest 5 min
x3

Active Recovery Day

60 min Flow Session
1 min run
1 min jump rope
1 min FLR
:30 sec R Side Plank
:30 sec L Side Plank
1 min bear crawl