6/28/17- Wednesday Training

A.)

Deadlift- 6 sets to find a heavy set of 10 reps

B.)

For Time:

Run 800 meters

50 Air Squats

40 AB Mat Sit Ups

30 Box Jumps (24/20)

20 Pull Ups

10 Deadlifts (225/165) Scale accordingly

5 Bar Over Burpees

6/27/17- Tuesday Training

A.)

Pendlay Rows- 6 sets of 5 reps ascending in weight

B.)

5 Rounds for Time

10 Power Snatch (95/65)

10 Toes to Bar

200 meter Run

C.)

Collect 3 min of Farmers hold AHAP

6/26/17- Monday Training

A.)

Strict Press- 6 sets of 3 reps ascending in weight

B.)

For Time

21-15-9

Thrusters (95/65)

Calorie Row

C.)

3 Rounds

15 GHD Sit Ups

20 GHD hip Extensions

6/23/17- Friday Training

A.)

Overhead Squat- 15 min to find a heavy set of 5 reps

B.)

12 min AMRAP

10 Overhead Squats (95/65)

10 Box Jump Overs (24/20)

C.)

3 Rounds

20 Dragon Flies

30 sec plank hold each side

6/22/17- Thursday Training

A.)

Partner Wod – (3 Rounds for Time)

800 meter Run

40 Burpees

20 Toes to Bar

(1 person works while other rest and you can divide up work however is needed)

B.)

Class ROMWOD!!!

6/21/17- Wednesday Training

A.)

Deadlift- 6 sets of 3 reps ascending in weight

B.)

3 Rounds for Time

15 Deadlifts (135/95)

30 Double Unders

500 meter Row