Friday

0


Strength
15 min
Work up to 3rm max Back squat

Wod
5 min amrap
10 wall balls
10 ball slams

5 min rest

5 min amrap
5 burpees
1 wall climb

Thursday

0

Warm up and mobility

Wod
Nate
20 min amrap
2 muscle ups/2 strict pull ups
4 hspu/ clapping push up
8 kb swing

So proud of all you guys! So many PRs and accomplishments these past few weeks, keep up the great work!

Wednesday

0

Strength
Bench press 3×10
2 min rest btw sets

Wod
12 over head squats @135/95
8 power snatches
3 rds
Then
100 double unders
Then
3rds
12 toe 2 bar/knee 2 elbow
8 front rack lunges @135/95

20 min cap

Tuesday

0

5×5 dead lifts

Wod
5  thrusters @75
7 Deadlifts
9 burpees over bar

Every 90 seconds Untill fail
20 min cap

**reminder paleo meeting is this Thursday @7:30

Monday

0

15 min snatch practice

Wod
50 double unders
10 back jerks @135/95
25 air squats
3rds

Saturday

0

Partner Wod

100 Situps with wallball

100 power snatches 95/65

100 pullups

100 wall balls