Wednesday

Strength
3x10 Bench Press,  climbing - rest as needed

WOD
2 Rounds For Time:
20 Thrusters, 95#/65#
20 Pull ups
20 Wall Balls 20#/14#
20 Calorie Row
 

dennis wolfe

Monday

Strength
On the 0:00 - 5 Back Squats
On the 2:00 - 4 Back Squats
On the 4:00 - 3 Back Squats
On the 6:00 - 2 Back Squats
On the 8:00 - 1 Back Squat
Build throughout.
 

WOD
1,000m Run
40 Pull-Ups
30 Thrusters 95#/65#
20 Calorie Row

COACH TONY "CAPTAIN" CHAN

Tuesday

WOD
For Time:
21 Deadlifts 225#/155# - 42 Calorie Row - 84 Double-Unders
15 Deadlifts 225#/155# - 30 Calorie Row - 60 Double-Unders
9 Deadlifts 225#/155#  - 18 Calorie Row - 36 Double-Unders

Then

ROMWOD
 

New Daddy, Ted Mason.

Tuesday

WOD

40 Calorie Row
30 Box Jumps, 24#/20#
20 Toes To Bar
10 Power Clean 185#/135#
20 Toes To Bar
30 Box Jumps 24#/20#
40 Calorie Row

Then

For time:
3 sets of 8 unbroken Power Cleans 155#/105#
Rest 3 minutes
3 sets of 12 unbroken Power Cleans 135#/95#

Liliana and Nysa. Happy anniversary!!