WOD of the week

Monday

Elizabeth -Performance
FOR TIME
21-15-9
Cleans (60/43)
Ring Dips

-OR-

Elizabeth - Fitness 
FOR TIME
21-15-9
Power Cleans (60/43)
Hand Release Push-Ups

(Score is Time)

Tuesday

Quadfather - Performance
AMRAP x 15 MINUTES
19 Wall Balls (9/6)
10 Cal Bike*

*Cals increase by 4 Cals each full round.

(Score is Rounds + Reps)

-or-

Quadfather - Fitness
AMRAP x 15 MINUTES
19 Wall Balls (6/4)
10 Cal Bike*

*Cals increase by 2 Cals each full round.

(Score is Rounds + Reps)

Wednesday

8 SETS (:20 ON/ :10 OFF)* - All
MOVT 1 - Deadlifts (Athlete Choice, Moderate-Heavy)**
MOVT 2 - Up-Down Over Bar
MOVT 3 - Sit-Ups

-No Additional Rest b/t Sets-

*1 SET = MOVT 1-MOVT 3.
**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.

(Score is Total Reps)

Thursday

FOR TIME - Performance
80/60 Assault Bike
30 Alt. DB Front Rack Lunges (22.5/15)|(15/10)
100 Double Unders
Muscle-Ups*
100 Double Unders
30 Alt. DB Front Rack Lunges
80/60 Assault Bike

(Score is Time)

-TC 30:00-

-or-

FOR TIME - Fitness
60/40 Assault Bike
30 Alt. DB Front Rack Lunges (15/10)|(10/8)
150 Single Unders
Pull-Ups*
150 Single Unders
30 Alt. DB Front Rack Lunges
60/40 Assault Bike

(Score is Time)

-TC 30:00-

Friday

EMOM x 12 MINUTE - Performance
MIN 1 - 20/15 Cal Bike
MIN 2 - 1 Power Snatch (Mod-Heavy)*

(Score is Total Weight)

-or-

EMOM x 12 MINUTE - Fitness
MIN 1 - 15/12 Cal Bike
MIN 2 - 2 Power Snatch (Mod)*

(Score is Total Weight)

Saturday

Partner WOD - All

IN TEAMS OF 2…

AMRAP x 16 MINUTES
6 KB Goblet Alt. Box Step-Up (24/16)|(16/12)
8 Toes to Bar*
6/6 Single Arm KB Push Press
16 Box Jumps (60/50)

*Option for Toes to 'Something'

(Score is Rounds + Reps)

*P1 starts the AMRAP, once they reach the Box Jumps...P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them.

Sunday

2 ROUNDS FOR TIME* - Performance
100/80 Cal Row
75 Air Squats
50 Hand Release Push-ups
25 Pull-Ups**

*Wear a 20lb Vest if you have it.
**Option to Perform Strict Pull-Ups

(Score is Time)

-or-

2 ROUNDS FOR TIME - Fitness
80/60 Cal Row
75 Air Squats
50 Push-ups
25 Pull-Ups

(Score is Time)