Friday 05/14
Strength- Every 2:00 x 5 Sets
3 Back Squats
75-80% of 1RM
WOD- For Time
50 DU
20 Overhead Squats (135/95)
50 DU
35/25 Cal Row
50 DU
50 C2B
50 DU
35/25 Cal Row
50 DU
20 OHS
Thursday 05/13
WOD- 40:00 AMRAP
1,000m/800m Row
400m Run
200m DB Front Rack Carry
40 Push ups
20 Ring Rows
Wednesday 05/12
Strength- Every 2:00 x 5 Sets
3 Deadlifts
Build to a heavy set- start about 70% of 1RM
WOD- 5:00 AMRAP + 5:00 Rest x 3
AMRAP 1
50 Wallball Buy in
12 Deadlifts (185/135)
12 Lateral Burpees
AMRAP 2
35 Wallball Buy in
9 Deadlifts (225/155)
9 Lateral Burpees
AMRAP 3
20 Wallball Buy in
6 Deadlifts (275/185)
6 Lateral Burpees
Tuesday 05/11
NEW Oly class - tonight is your first class! Begins at 7:15pm
Body Armor- 4RNFT
10 Bird Dogs ea. side
8 Strict Pull ups
6 Strict Press
WOD- 18 min AMRAP
20/15 Cal Row
12 T2B
15 Push Press (95/65)
Monday 05/10
Strength- Every 2:00 x 5
1 Power Snatch + 2 Overhead Squats
Build to a heavy complex
WOD- 5RFT
7 Power Snatches (115/85)
14 Box Jump Overs (24/20)
