SUNDAY

WOD

MetCon:
With a running clock,

4 Rounds of:
16 Kettlebell Snatches (53/35)
1:00 Row (1k Pace)
(2:00 rest between rounds)

Rest 4:00

4 Rounds of:
16 Kettlebell Front Rack Lunges (53/35)
16 Knees to Elbow
400 m Run
(2:00 rest between rounds)

*score it total time to complete

SATURDAY

WOD

MetCon:
Teams of 2 For Time
100 Calorie Row
100 Wall Balls (20/14)
100 Hang Power Snatch (75/55)
100 Calorie Assault Bike
100 Dumbbell Hang Power Clean & Jerk (50/35)
100 Burpees

FRIDAY

WOD

Strength:
Bench Press
5-5-5-5-5
Build to a heavy 5

MetCon:
12 Minute AMRAP
Buy in: 30/20 Calorie Assault Bike
Then AMRAP of,
30 Double Unders
10 Front Squats (95/65)
30 Double Unders
10 T2B
30 Double Unders
10 Push Press (95/65)

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM

HUSTLE @ 6 pm!

*The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills

TUESDAY

WOD

Strength:
3 Sets
10 Pendlay Rows (build)
10-15 Ring Dips
100 m Single Arm Kettlebell Farmer Carry (ahap) (switch at 50m)

MetCon:
4:00 work / 1:00 rest x 4
5 Handstand Push Ups
10 Kettlebell Swings (53/35)
10 Box Jump Overs (24/20)
*Pick up where you left off at the start of each 4:00 block

MONDAY

WOD

CrossFit Amherst Benchmark:
“bluewallstrong”
For Time
100 Double Unders
-then-
3 Rounds of:
21 Wall Balls (20/14)
15 Toes-to-bar
9 Power Snatches (135/95)
-then-
50 Bar Facing Burpees
-then-
3 Rounds of:
9 Power Clean & Jerks (135/95)
15 Pull-ups
21 Wall Balls
-then-
100 Double Unders

SUNDAY

WOD

Strength:
Every 4:00 x 4 rounds
30 Foot Walking Dumbbell Lunge
3 Deadlifts
*Increase weight on the lunges and deadlifts each round

MetCon:
Tabata (:20 work/:10 rest x 8)
-Row
-Shuttle Sprint
-Med Ball Russian Twist
-Assault Bike

*Finish all 8 rounds of movement before moving on

SATURDAY

WOD

MetCon:
Teams of 2 For Time
400 m Run
Then,
100 Partner Med Ball Sit Ups (20/14)
100 Kettlebell Swings (53/35)
80 Partner Med Ball Sit Ups
80 Goblet Squats
60 Partner Med Ball Sit Ups
60 Lateral Burpee Over Kettlebell
Then,
400 m Run

FRIDAY

WOD

Strength:
Strict Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1

Benchmark:
“Mary”
20 Minute AMRAP
5 Handstand Push Ups
10 Pistol Squats
15 Pull Ups