• 2009 Murcott Drive, Saint Cloud, FL 34771
  • 2009 Murcott Drive, Saint Cloud, FL 34771
  • 2009 Murcott Drive,
    Saint Cloud, FL 34771

WOD
January, 01/19/18

Monday

**SWOD**

“Meathead Monday”
3X10 Bech Press

 

**WOD**

8 RFT
200m Run
12 Abmat Situps
9 Cal Row
6 HSPU

Class Schedule

Tuesday

**SWOD**

“Power Clean”
6 x 2
increasing weight

 

**WOD**

 2 RFT
40 S-2-OH (115/85)
40 Box Jump (24/20)

Class Schedule

Wednesday

 

**SWOD**

“Fat Lats”
3 X 10 DB Lat Pull-Over
then
2 sets of max rep strict
pull-ups

 

**WOD**

20 down to 1
HRPU
Jumping Pullups

Class Schedule

Thursday

**SWOD**

spend 5 min on
double under practice
OR
triple under practice

 

**WOD**

“More Core”
Strongman WOD
For Time
400m double KB front
Rack carry (70/53)

Class Schedule

Friday

 

**SWOD**

EMOM 9
1 – 12 Cal AA
2 – 9 DB romanian DL
3 – 6 Slam ball toss

 

**WOD**

EMOM 20
min1 – 2 power snatch
(AHAP)
min2 – 30 dubs

Class Schedule

Saturday

 

 

Coach’s Choice Partner WOD.

Class Schedule

Sunday

 

 

Hero WOD.

Class Schedule