WOD

Monday – Indoor
Tuesday – Outside
Wednesday – Indoor/Outside
Thursday – Indoor
Friday – Outdoor
Saturday – Outdoor

WOD

GYM WOD

“My Shot”
3 Rounds
500 Meter Row
10 Dumbbell Squat Cleans (50/35)
15 Box Jump Overs (24/20)

Bike: 24/18

Cash Out
EMOM 7
3-6 Ring/Bench Dips

HOME WOD

“My Shot”
3 Rounds
400 Meter Run
10 In + Out + Tuck Jump
15 Box Jump Overs

Cash Out
EMOM 7
3-6 Ring/Bench Dips

WOD GUIDANCE & GOALS
Row 500 meters at your 1k pace (men: 1:40 and women: 1:55). The dumbbell squat cleans are with two db’s. Each rep is from the floor and you’ll pass through a squat. Choose weight you can do for 5 reps in a row before reseting. The box jump overs can be scaled to step overs, and will take around :60 to complete. Target 12 minutes. If you’re at home without equipment, the in and outs are no push up burpees. Instead of jumping and clapping at the top of the movement, do a tuck jump instead. The cash out is meant to rebuild your dip strength. You choose between 3-6 reps and whether the dips are ring or box dips. Reps should be completed without a kip and executed as clean/perfect as possible.

Post Time to Comments.

httpv://www.youtube.com/watch?v=SSYdJXYZPiI

ENDURANCE

10 x 300m, walk 100m between reps