Tuesday 09/07/2021

WOD
5 ROUNDS FOR TIME
500/400m Row
10 Shoulder to Overhead 135#/95#
10 Back Rack Reverse Lunges

Thursday 07/15/2021

Strength
Deadlift
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)

WOD
AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges 135#/95#
10 Box Jumps w/ Step-Down 30"/24"
20 Plate Ground to Overhead 45#/35#
:30 Plate Gun Hold

(Score is Rounds + Reps)

Monday 12/14/2020

Strength
Deadlift
5RM

WOD
AMRAP x 11 MINUTES 
11 Deadlifts 95#/65#
11 Back Rack Reverse Lunges 
11 Up-Downs
22 Warrior Sit Ups

(Score is Rounds + Reps)