Monday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
Coaches Choice on WOD PRIMER
Metcon
“The Hammy” (Time)
Go solo or can be done as a partner wod, split reps.
RX
For Time:
1,000 meter Row
7 Squat Clean-and-Jerks (135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Sit-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks (135/95 lb)
1,000 meter Run
RX
For Time:
1,000 meter Row
7 Squat Clean-and-Jerks (135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Sit-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks (135/95 lb)
1,000 meter Run
INTERMEDIATE
For Time:
1,000 meter Row
7 Squat Clean-and-Jerks (115/75 lb)
50 Push-Ups
7 Squat Clean-and-Jerks (115/75 lb)
50 Sit-Ups
7 Squat Clean-and-Jerks (115/75 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (115/75 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks (115/75 lb)
1,000 meter Run
BEGINNER
For Time:
750 meter Row
7 Squat Clean-and-Jerks (75/45 lb)
30 Push-Ups
7 Squat Clean-and-Jerks (75/45 lb)
30 Sit-Ups
7 Squat Clean-and-Jerks (75/45 lb)
30 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (75/45 lb)
30 Ring Rows
7 Squat Clean-and-Jerks (75/45 lb)
750 meter Row
Cool Down
Coaches choice
