Monday
“The Amazon Rainforest”
For Time
800m Run
30 Pullups
60 Pushups
90 Air Squats
400m Run
20 Pullups
40 Pushups
60 Air Squats
200m Run
10 Pullups
20 Pushups
30 Air Squats
Tuesday
Strength – Overhead Squats
3 Sets of 3 Overhead Squats @ 90% of 1RM Snatch
Then…
“Jaguar”
For Time
60 Wallballs (20/14)
30 Power Cleans (135/95)
60 Wallballs (20/14)
Wednesday
“Sloth”
AMRAP 7
60/48 Calorie Row
ME DB Snatches (70/50)
-@ 10min Mark-
AMRAP 7
60/48 Calorie Row
ME Strict Handstand Pushups
-@ 20min Mark-
AMRAP 7
60/48 Calorie Row
ME Burpee Box Get Overs (30/24)
Thursday
Strength – Cleans
3 Sets of 1 Clean @ 85-90% of 1RM
Then…
“Giant River Otter”
AMRAP 15
15/12 Calorie Assault Bike
10 Thrusters (75/55)
15/12 Calorie Assault Bike
8 Thrusters (95/65)
15/12 Calorie Assault Bike
6 Thrusters (115/75)
15/12 Calorie Assault Bike
4 Thrusters (135/95)
15/12 Calorie Assault Bike
ME Clusters (155/105)
Friday
Strength – Press Complex
5 Sets of 1 Push Press + 1 Jerk
Then…
“Anaconda”
E2MOM x 8 Sets
10 Toes thru Rings
10 Floor Press (115/75)
30 Double Unders
Saturday – Partner WoD
“Toucan”
For Time
250 Wallballs (20/14)
200/150 Calorie Row
100 Box Jumps (24/20)
50 DB Devil’s Press (50’s/35’s)
