Tuesday 08/30
Strength- Every 90s x 6 sets
5-5-5 Strict Press
5-5-5 Push Press
Build based off feel
WOD- 4RDS OTM
1 min Max Rope Climbs
1 min Max DB S2OH (50/35)
1 min Max Lateral Burpees over DB
1 min Rest
Monday 08/29
Reminder that this coming Monday for labor day we will be holding only one class at 8am.
Body Armor- 4RNFT
10 Good mornings
1 min “machine”
20 plank shoulder taps
8 KB suit case deadlifts ea side
WOD- 5RFT
400m Run
30 Sit ups
15 Deadlifts (205/145)
Friday 08/26
Strength- Every 2:00
5-5-5-5-5 Deadlifts
Build based off feel
Tap&Go!
WOD- 13 min AMRAP
800m Run Buy-in
60 DUs + 10 DB Hang Snatch (50/35)
60 DUs + 20 DB Hang Snatch
60 DUs + 30 DB Hang Snatch
Etc…
Thursday 08/25
WOD- 30min AMRAP
100 Sit ups
100 Push ups
100 Reverse Lunges
Every 3:00
100m Farmers Carry (50s/35s)
Wednesday 08/24
Strength - Every 2:00 x 4 sets
5 Strict Press + 5 Push Press
Build based off feel
WOD- 15 min AMRAP
200m Run
15 Wallballs (20/14)