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TUESDAY

WOD MetCon: 20 Minute AMRAP 1k Row / 1k Ski / 2k AAB 25 Box Jump Overs (24/20) 25 Power Snatch (75/55) 25 Bar-facing Burpees

MONDAY

WOD Warm Up: Choose one 2k Row/2k Ski/5k Bike (10:00 Time Cap) *Moderate Pace Strength: Back Squat 5-5-5-5-5 Start @ 50% and build to heavy...
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SATURDAY

TEST WEEK WOD MetCon: Partner “Barbara” 5 Rounds, Each for time 40 Pullups 60 Pushups 80 Situps 100 Squats -rest 3:00- -or- Individual “Barbara” 5...
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FRIDAY

TEST WEEK WOD Strength: Push Press 6 x 1 Build to a 1rm MetCon: 20 Minute AMRAP  10 Calorie Row/AAB/Ski 5 Handstand Push-ups 1 Power...
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TUESDAY

TEST WEEK WOD Strength: Bench Press 8-5-3-3-1-1-1 Build to a 1RM MetCon: 12 Minute AMRAP 30 Double Unders 3-6-9… Toes to Bar 6-12-18… Wall Balls...
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