WODs

50-40-30-20-10Calorie row 10-20-30-40-50V-ups Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc..

HEAVY DAY Shoulder press straight across 3-3-3-3-3 Build to a heavy set of 3 and maintain for all 5 sets

LOREDO 6 rounds for time: 24 squats24 push-ups24 walking lunge steps400-m run

HEAVY DAY Snatch Every 2:00 for 20:00 1 power snatch1 hang squat snatch1 high hang squat snatch

BENCHMARK NANCY 5 rounds for time 400-m run15 overhead squats 30/42.5kg

TEAM 2 WOD 8 rounds for time with a partner: 30 burpees20 Russian kettlebell swings 24/3210 chest-to-bar pull-ups Split the work as needed

3 x Amrap 3 20 wall-ball shots 14/20lbs15 toes-to-bars Rest 2:00 between Amrap’s

HEAVY DAY Thruster for load 5-5-5-3-3-3-1-1-1 Lift every 3:00 Score: Load

Amrap 12 10 Dumbbell snatches 15/22.510 Burpee box jump-overs 20/24inch

EMOM 20 Even minutes: 3 power cleans 70/102.5Odd minutes: Max calorie row