Tuesday

0

Strength

5×3 @70%

Power snatch

Wod

21-15-9

Hspu

Front rack lunges @95/65

Sunday

0

Skill

Spilt jerk

Wod

10 ring dips

10 kettle bell swibgs

10 box jumps

200m run

3 rds

Saturday

0

Best of luck to The Cfs team heading up to the tough mudder, have fun!!

Wod

Come in and find out

Friday

0

Strength

Emom 10

5 hang power Cleans (heavy)

10 push ups

Wod

30 shoulder 2 overhead

20 pull ups

30 lunges with plate overhead 45/25

20 pull ups

2 rds

Thursday

0

Pendlay rows

5×5

Wod

800 m run

20 pistols

50 double unders

3 rds

Tuesday

0

Skill

Squat snatch from hip

Wod

10 -1 thrusters @135lbs

200m run btw rds

Monday

0

Strength

2×5@75%

3×5@80%

Back squats

Wod

“Barbara” with no rest

20 pull ups

30 push ups

40sit ups

50 air squats

5rds