WOD / BLOG

Mash Up Wedesday

EQUIPMENT VERSION “Mashed Potatoes” On the 0:00… Round #1: 5 Rounds of “Strict Cindy” 50 Single Dumbbell Power Cleans On the 8:00… 4 Rounds of “Strict Cindy” 40 Dumbbell Goblet Squats On the 16:00… 3 Rounds of “Strict Cindy” 30 Alternating Single Arm Squat Clean Thrusters *1 round of Cindy: 5 pull-ups, 10 push-ups, 15 air squats NO EQUIPMENT VERSION “Mashed Potatoes”( No Equipment Version) On the 0:00… Round #1: 5 Rounds of “Sindee” 50 Odd-object Ground to Shoulder On the 8:00… 4 Rounds of “Sindee” 40 Odd-Object Squats On the 16:00… 3 Rounds of “Sindee” 30 Odd-Object Thrusters *1 round of Sindee: 10 Bent over Upright row 10 Push-ups, 20 Air Squats

Strong Monday

5 x 15 Front Raises 5 x 15 single arm Dumbell twist strict press 5 x 100 meter gunny walk ( if single arm switch at 50 meters) 5 x 20 Deadlift In between Deadlift sets 100 meter sprint Rest as needed between sets All movements are to be done individually not as a circuit

The Squeeze Saturday

THE SQUEEZE Buy in 100 Push Ups Then 4 Round of: 7 Devil Press 20 Pistols Then 3 Rounds of 15 Bent over row with DB or KB 15 DB or KB swings Then 2 Rounds of 20 Weighted overhead lunges (switching at 10) 20 DB or Kb hang cleans switching every 5 Buy Out 100 Shoulder to OH Switching every 10

20.3 On a Friday

20.3 For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters ♂ 50-lb. DBs, 24-in. box Time cap: 20 minutes

Chillin at Home on a Wednesday

EQUIPMENT VERSION “Kelly’s House” 5 Rounds For Time: 400m Run 30 DB Goblet Thrusters 30 Lateral Hops over DB NO EQUIPMENT VERSION “Kelly’s House” 5 Rounds For Time: 400m Run 30 “Odd-Object” Thrusters 30 Lateral Hops over “Odd-Object”

Swole Saturday

20 AMRAP 12 DL 9 Hang Clean 6 Shoulder to Overhead w/ Barbell- 115/65 W/ DB alternating total

Friday Friday

20.2 100 Dubs 21 Burpees 75 Dubs 15 Burpees 50 Dubs 9 Burpees

Monday

Body armor: 3 Sets 10 strict V-up 15 per side DB or Kb bench press 100 meter FR Carry WOD- "Layup" both parts for time 50-40-30-20-10 Dubs. (2:1 Singles) (1.5:1 jumping jacks) Situps Directly into 5-10-15-20-25 Kb or DB swings Wall balls or DB or KB Thrusters

Shoulder Your Wednesday

Warm: Kettlebell Windmill 5 sets of 8 per side Rest 2 minutes between Sets WOD: 4 Rounds : Rounds 1 and 3 with right Arm Rounds 2 and 4 with Left Arm 10 KB Clean 10m KB FR Carry 10 KB STOH 10m KB FR Carry 10 KB FR Lunges 10m KB FR Carry 10 KB FR Squat REST 3 minutes b/t rounds

First Saturday For Hero's

“ZACHARY Tellier" For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats

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