MONDAYSWOD (Deload Week)Back Squats 5@40%,5@50%,5@60%
WOD3 rounds30 Bar hopping Burpees20 Calorie Row10 Squat Cleans Rx 135/95 Comp 165/115(rest 1 minute between rounds)
TUESDAYSWODPress 5@40%,5@50%,5@60%
WODWORKOUT 14.2Every 3 minutes for as long as possible complete:From 0:00-3:002 rounds of:10 overhead squats10 chest-to-bar pull-upsFrom 3:00-6:00 2 rounds of:12 overhead squats12 chest-to-bar pull-upsFrom 6:00-9:002 rounds of:14 overhead squats14 chest-to-bar pull-upsEtc., following same pattern until you fail to complete both rounds
SPARTAN WOD
WEDNESDAYDAVE'S WOD
THURSDAY
SWODFront Squats 5@40%,5@50%,5@60%
WOD20 min amrap10 body blasters (burpee-pullup-k2e)10 wallballs10 Medball russian twists
SPARTAN WOD
FRIDAY
SWODDeadlift 5@40%,5@50%,5@60%
WODPartner wod:14 Minute AMRAPpartner 1: 5 rope climbspartner 2:AMRAP 5 power cleans(135/95), 5 FS, 5 push press(partner picks up where other left off in complex)Score is time +rds/reps