Saturday
Warmup: Coaches Choice
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Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
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Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Group Conditioning - Everyone welcome ~Even non-members
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Monday
MONDAY
Warmup: 10 minutes of
1 dumpster dash
10 reverse hypers
20 ab mat situps
30 jump rope ~ singles
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Buy-in: 4x15 Weighted Ring Rows
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Strength: OHS 3x3, 3x2, 3x1
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WOD: 4 min AMRAP
7 Deadlifts 155/95#
5 Hang Cleans 155/95#
3 Jerks 155/95#
Rest 2 minutes
WOD: 3 min AMRAP
7 Deadlifts 155/95#
5 Hang Cleans 155/95#
3 Jerks 155/95#
Rest 90 Seconds
WOD: 2 min AMRAP
7 Deadlifts 155/95#
5 Hang Cleans 155/95#
3 Jerks 155/95#
Rest 1 minute
WOD: 1 min AMRAP
7 Deadlifts 155/95#
5 Hang Cleans 155/95#
3 Jerks 155/95#
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Sellout: Bench 5x3 with 10 plate raises after each set