Bootay treadmill WOD

  Strength: back 5x10

     15 GHD back extensions btw

Wednesday- Squats

  Strength- Box squats

Conditioning for time

     Row 200

Then 5 rounds

     5 front squats

     15 DUBS

  ————————

     Row 200

Then 5 rounds

     5 back squats

     15 DUBS

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     Row 200

Then 5 rounds

     5 squat cleans

     15 DUBS

 

Sunday

 

Sunday

                 4 Rounds for time 

10 Powercleans (135/70)

15 GHD sit ups

200 meter row/ski

*DB farmer carry to rower and back

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Or this one- 

        4 rounds

10 deadlift (315/225)

15 KB swings (53/35)

200 meter run

* heavy object carry to and from the treadmills

Saturday

             New York Minute

100 wallballs

100 pull ups

100 goblet squats

200 sit ups

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Alternating EMOM with partner

Thursday

  Sled day

Push/pull

Burpees

Farmer carry

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