Tuesday

Main – WOD

Step up Lunges (5,5,5)

Alternating weighted step up lunges, 20″ box alternating legs…10 steps total per round

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Monday

Main – WOD

Overhead Squat (2,2,2,2,2,2,2)

Metcon (Weight)

EMOM 7 min
3 Deadlifts 315/220
7 KB Swings

Saturday

Main – WOD

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats
This WOD will be done in teams of 2. One team member will work, one will rest. Alternate the EMOM between the 2 members.

Community WOD

Main – Community WOD

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats
This WOD will be done in teams of 2. One team member will work, one will rest. Alternate the EMOM between the 2 members.

Friday

Main – WOD

Hang Power Clean (3,3,3,3)

High hang (from the waist)

Hang Power Clean (3,3,3,3)

Low hang (knees)

Clean and Jerk (1,1,1,1,1,1)

Each C/J 1+2— 1 clean + 2 jerks

Thursday

Main – WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest