Wednesday
/Strength
Deadlift 1RM
WOD
3 Rounds of:
AMRAP 4:
30/20 Calorie Row
15 Burpees
AMRAP of Double Unders in remaining time
Rest 4 mins between rounds
Joey Zosa
Wednesday
/Strength
Deadlift 3x5, same weight across (add 5-10 pounds from last week)
WOD
AMRAP 3:00
75 Double Under Buy-In
15 Deadlifts 185#/135#
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:00
75 Double Under Buy-in
10 Deadlifts 225#/155#
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:00
75 Double Under Buy-in
5 Deadlifts 275#/185#
5 Bar Facing Burpees
Bart Smith
Monday
/Strength
Shoulder Press 3x5, same weight across (try to go up 2-5 pounds from last week's)
WOD
For time:
30 Box Jumps 24#/20#
30 Chest To Bar Pull-ups
30 KB Swings 55#/35#
30 Front Squats 115#/80#
30 Toes To Bar
30 Push Press 115#/80#
30 Deadlifts 115#/80#
30 Wallballs 20#/14#
30 Burpees
30 Double-unders
Coach Tom
Wednesday
/Strength
Clean and Jerk
3x3 at 75%
*No TnG
WOD
1 Round:
800 Meter Row/Run
80 Double Unders
21 Hang Power Cleans 135#/95#
2 Rounds:
400 Meter Row/Run
40 Double Unders
15 Hng Power Cleans 135#/95#
3 Rounds:
200 Meter Row/Run
20 Double Unders
9 Hang Power Cleans 135#/95#
*30:00 time cap.
liliana lechuga
