Friday

BUY IN

Clean and Jerk

Every 2 min x 7 rounds
2 Power Clean & Power Jerks
75 x 2 / 80 x 2 / 85 x 1 / 90 x 1 / 95 x 1

WOD

2-4-6-8-10
DB Man Makers
Sit-Ups
*after every round - 100m KB waiters carry (50m R then 50m L)*

CASH OUT

coach's choice

Thursday

BUY IN

3 x 8 each side
Bulgarian Split Squat, AHAP

WOD

"Armistice"
11 minute AMRAP
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups

RX-135/95

CASH OUT

5 TGU , each side. AHAP

Wednesday

BUY IN

10 mins of :

With a Partner-
Partner 1: Row/Bike 20-15 cals
Partner 2: DU

WOD

Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
200-Meter Run

CASH OUT

3 x 10 OHS asending

Tuesday

BUY IN

Front Squat
Every 2 min 30 sec x 6 rounds
2 x 2 reps @ 85% 1RM
2 x 2 reps @ 90% 1RM
2 x 1 rep @ 95% 1RM

WOD

3 x 6-minute rounds for max reps/station:

From 0:00-3:00:
run 400 meters then HSPU
From 3:00-4:00:
35/20 dumbbell push jerks
From 4:00-5:00:
pull-ups
From 5:00-6:00:
35/20 dumbbell hang squat cleans

Rest 2 minutes between rounds.

CASH OUT

n/a

Monday

BUY IN

Snatch

Every 90 seconds x 8 rounds
2 Power Snatch
75 x 2 / 80 x 2 / 85 x 2 / 90 x 1 / 95 x 1

WOD

For time:
40 R-Kettlebell Swings 70/53
10 Alt Reverse Lunges w/ KB Goblet Hold
20 Ring Dips
30 R-Kettlebell Swings
10 Alt Reverse Lunges w/ KB Goblet Hold
15 Ring Dips
20 R-Kettlebell Swings
10 Alt Reverse Lunges w/ KB Goblet Hold
10 Ring Dips

CASH OUT

3 Sled Push for LOAD

Friday

BUY IN

3 x 5 Strict Pull-Ups

WOD

Run 1 mile with a 20-lb. MB
60 burpee pull-ups
Run 800 meters with a 20-lb. MB
30 burpee pull-ups
Run 400 meters with a 20-lb. MB
15 burpee pull-ups

CASH OUT

enjoy your weekend

Thursday

BUY IN

Clean and Jerk
Every 2 min x 7 rounds
3 Power Clean & Power Jerks
75 x 2 / 80 x 2 / 85 x 2 / 90 x 1

*no TNG, rest ~10 sec between singles*

WOD

15-12-9 reps for time of:
Power cleans 135/95
Thrusters 135/95

CASH OUT

Split Squats with 1 foot in ring
2 x 10 each side