Tuesday 08/25

Strength- Every 90s x 8

• 3 Front Squats

WOD- Score = total # reps in last set

• On the 0:00 30 Clean and Jerks (115/80)

• On the 5:00 30 Clean and Jerks (135/95)

• On the 10:00 Max Clean and Jerks (155/105)

Monday 08/24

WOD- 4 Rounds

5:00 on 1:30 off

• 12 Lateral burpees over rower

• 24/20 Cal Row

• 12 Lateral Burpees over rower

• Max Wallballs (20/14)

Saturday 08/22

WOD- For Time

3 Rounds

• 20 Deadlifts (155/105)

• 20 DB Hang C& J (50/35)

Right into

• 800m Run

• 50 Thrusters (95/65)

• 50 Burpee Box Jump Overs (24/20)

Friday 08/21

Strength- Deadlifts

• Every 90s : 8x3

• 80% of 1RM

WOD- 15 min AMRAP

• 20 Alt. DB Snatch (50/35)

• 20 Push ups

• 20 DB Box Step Ups (24/20)

Thursday 08/20

WOD- For Time

• 2k Row

• 1 mile Run

• 2k Row

  modify as needed