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Saturday

Warmup: Coaches Choice!

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WOD: 5 Rounds for Time

2 Rope Climbs

8 Deadlifts 225/135#

10 Toes to Bar

rest 2 minutes

For Time:

30 Clean & Jerks 135/95#

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

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Monday

Warmup: 4 Rounds of

20 jump ropes

15 kbs

10 pushups

5 med ball cleans

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Buy-in: 35 Wall Balls for time 20/14

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Strength: Back Squat: 10-8-6-4-2 ~ Increasing Loads

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WOD: 5 Rounds for time:

6 Deadlifts 275/155#

10 Burpees

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Sellout: 4 Rounds for Time

30 cal row

20 KBS 70/55#

1 min rest

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Cashout: Muscle Up practice

Warmup: 4 Rounds of

50 DU's or Singles

20 Over-head walking lunges with OLY bar

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Buy-in: 6x4 Strict HSPU's

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Strength: Front Squats 4x8

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WOD: 5 min AMRAP 

5 HSPU's 

5 Pullups

5 minute rest

3 Min AMRAP

5 Pushups

10 ab mat situps

3 Minute rest

50 Wall balls for time 20/14#

Warmup: 8 minutes of

7 dumbell thrusters

2 toes to bar

2 laps around gym room

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Buy-in: 8 mins of Rope Climbing practice

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Strength: 7! of

Thrusters ~ Increasing Load

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WOD: 21-15-9 of

Calories Row

Thrusters 95/65#

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Sellout: OTMX10 minutes of

3 Clean & Jerks 185/115#

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Endurance: meet at ECC @ 6 am

3 Rounds for time

75 Air Squats 

800 meter run

*with weight vest