Back squat monday
Strength- OTM x 10
Pausing 1 + 1/4 Back Squat
45-50-55-60-65%
WOD- 5 Rounds for total reps
1 min max Wallballs (20/14)
1 min max DB Snatch (50/35)
1 min max Cal Row
1 min Rest
Hbd
Happy Friday and happy birthday to Coach Pat’s mom, Peggy!!! Today’s wod is packed full of all her favorite movements!
WOD- OTM x 5 Rounds (for total reps)
Min 1= Max KB Swings (53/36)
Min 2= Max Pistols
Min 3= Max HSPU
Min 4= Rest
Post WOD Strength- every 3:00 x 4 rounds
Max Strict Press
Max Strict Pull Ups
Thursday
Body Armor- 40sec on 20sec off x 4 rounds
min 1= Sit ups
min 2= Row/Ski/Bike
min 3= Barbell rows
WOD- alt OTM x 16 mins
Even: 12/9 Cal Row
Odd: “X” OHS - build weight
Amrap
Strength- Every 90s x 6 sets
11 Deadlifts + 11 Push Jerks
11 DL + 9 PJ
11 DL + 7 PJ
11 DL + 5 PJ
11 DL + 3 PJ
11 DL + 1 PJ
start at 45-50% of 1RM PJ and build
WOD- 15 min AMRAP
30/21 Cal Row
30 Box Jump Overs (24/20)
30 Power Cleans (115/85)
Score= slowest round
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
“Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.”
Strength- Alt OTM x 12
Even: Max Strict HSPU
Odd: 15/12 Cal Row
WOD- Every 4:00 x 5 Rounds
50 DU (75 singles)
5 Bar MU (10 C2B)
5 Power Snatches (135/95)