Friday 01/21

Tag/send us your creative handstand pic by Sunday for an extra point towards your paleo challenge score for this week!!

Strength- Every 2:00 5 Back Squats

• 65% - 70% - 75% - 75% - 75% - Max @ 75%

WOD- For Time

• 1 —-> 10 T2B

• 10 —-> 1 Deaflits (225/155)

Thursday 01/20

Paleo challenge quick bonus point!!!! - from now until Sunday - send or tag us in a handstand photo (get creative!!!) to earn 1 extra point towards your score.

Body Armor- 4 RNFT

• 10 Barbell rows

• 10 Banded pull aparts

• 20 Flutter kicks

WOD- 10 RFT

• 1 Rope Climb

• 10 Wallballs (20/14)

• 12 KB Swings (53/36)

Wednesday 01/19

Strength - Every 2:00 x 5 sets

• 5 (65%) - 5 (70%) - 5 (75%) - 5 - 5 (based off feel)

• Deadlifts

WOD- For Time

• 21 Power Cleans + 40/30 Cal Row + 21 PC (115/85)

  Rest 2:00

• 15 PC + 40/30 Cal Row + 15 PC (155/105)

  Rest 2:00

• 9 PC + 40/30 Cal Row + 9 PC (185/135)

Tuesday 01/18

Strength- Every 2:00 x 5 sets

• 3-3-3-3-3 Push Jerks

• build based off feel

WOD- 4RFT

• 75 DU

• 8 Shoulder-2-Overhead (155/105)

• 16 Box Jump Overs (30/24)

Monday 01/17

We’re running a normal schedule today

Paleo challenge peeps- don’t forget to log your total from last week!

Conditioning- 5 Rounds

• 500m Row + 1:00 Rest

WOD - 20 min AMRAP

• Max “Cindy” Rounds

  5 Pull ups + 10 Push ups + 15 Squats

• Every 5:00 = 500m Row