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Monday

 

WOD: On The Minute (OTM) for 20 minutes of

5 - Pullups

10 - Pushups

20 - Air Squats

 

The coach will start the clock and the athlete will complete the above triplet with the accumulating rep scheme until the set is complete. This triplet will be performed at the top of each minute for 20 minutes. The faster you work - the more rest you get!

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Tuesday 

 

Strength: Over-Head Squat (OHS) 

5X5 @ 85% of 1RM

 

Sellout: 20 minutes of work spent on one of your goats. We define goats as a movement or exercise that needs additional work or training. 

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Endurance: Burpee box overs and Rowing! 

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Wednesday

 

WOD: 5 Rounds for Time (RFT)

7 - Dead Lifts at Body Weight (BW) 

12 - Burpees 

 

Sellout: 3x10 Ab Mat wallball situps (athlete picks the ball weight) 

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