Monday
Back Squat 10, 10, 8, 8, 6, 6
6 Rounds For Time
7 Power Cleans 155/105lbs
14 Wall Balls 30/20lbs
Tuesday
4 Rounds For Time
400m Run
8 Bar Muscle Ups
Rest 1 minute
500/400m Row
16 Handstand Push Ups
Rest 1 minute
Wednesday
AMRAP in 9 Minutes
9 Box Jumps 30/24″
9 Deadlifts 275/185lbs
*Every 3:00 including 0:00 perform
5 Wall Walk Ups
Post
3 rounds
150′ SB Carry
1 minute Plank
100/100′ Suitcase carry
Thursday
“ANGIES GOT WHEELS”
OT2:00 for 15 Rounds
20/15 Cal Bike
*With remaining time AMRAP ANGIE
ANGIE
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Friday
Open 18.3
2 rounds for time of:
100 double-unders
20 overhead squats 115/80#
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35lbs
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
After the 14 minutes you have until 21 Minutes
to MAX Snatch
Saturday
ARNIE
For Time
21 Turkish Get-Ups, Right Arm 2/1.5 pood
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm
“Arnie” WOD (wodwell.com)
Sunday
AMRAP in 30 Minutes
Teams of 2
1 Mile Run (athletes run together)
10/8 Rope Climbs (split as desired
2000 Meter Row (split as desired)
10/8 Rope Climbs (split as desired
200 Calorie Bike (split as desired)
10/8 Rope Climbs (split as desired
Max Shuttle Run in remaining time 25′ increments
