• Joseph Luna

Wods for the week of feb 6-12.


Wods subject to change since there are 2 birthdays I know of this week:) 

Monday

Back Squats 5x12-15

Dumbell Clean & Jerks 5x5

B) Open wod 13.4

7 minutes amrap of

3, 6, 9, 12, 15, 18, 21, 24, 27

Clean and jerk, 135/95 (115/65 masters & scaled)

Toes-to-bar

Tuesday

Hang Power Snatch

10-8-6-4-2

B)3 Rounds of

25 Wall Balls 20/14

20 DB Snatches (Full where possible) 45/25

15 Pull Ups

10 Hang Snatches 115/75

Wednesday

Bench Press 5x5

Bent Over Row 5x8-12

B)4 rounds

400m run

20 Shoulder to over head 95/65

20 Ring Dips

Thursday

Deadlifts 5x3 TNG

B) 3 Rounds

20 Pistols

15 Deadlifts 225/155

Friday

Find 1RM Strict Press

B)2RFT

10 Strict press 115/75

50 Double Unders (150 Singles)

10 Push Press

50 Sit Ups

10 Push Jerks

50 Double Unders

Saturday

Max Out Saturday

B)

400m Run then 5RFT of

15 Dumbell or Kettle bell Thruster, 50/35

15 Chest to bar Pull-ups

Cash out 400m Run

Sunday 

Open gym 930-1130


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