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Saturday Warm Up: Coach's Choice WOD: Partner 17.4 (kind of) 2 Rounds: 55 Deadlifts (225/155) 55 Wall Balls 55 cal Row 55 HSPU 1 works, 1 rests  Friday Warm Up: 1k Row Strength: 10 minutes to build to 3 RM Thruster WOD: 35-25-15 Thruster (75/55) TTB Burpees *18 min Cap  Thursday Warm Up: 2 Rounds: 2 min Row 10 Leg Swings (each leg), side to side and front to back Strength: 4 Rounds: 10 Weighted Good Mornings WOD: 4 Rounds: 1 min cal Row 1 min Box Jumps 1 min KB Swings (53/35) 1 min Rest  Wednesday Warm Up: 3 Rds 100m Run 10 Jump Squats 10 Snatch Grip Push Press Strength: 5 Rounds: Snatch Pull + Snatch Pull + Hang Snatch + Overhead Squat Building in weight WOD: 8 min AMRAP: 10 Pul-lups 3 Snatch (165/115) 3 Overhead Squats  Tuesday Warm Up: 6 min: 1 min Row 10 Walking Groiners 10 Side Lying Open Books Strength: 4 Rounds: 5 Front Squats 15 sec L-sit WOD: 5 Rounds: 50 ft DB Walking Lunge (50/35) 10 DB Shoulder to Overhead 20 Sit-ups  Monday Warm Up: 3 Rounds: 100m Run :20 Dead Hang 5 Burpees 5 Box Jumps Strength: Bench Press 5x5 As slow as possible down, explode up WOD: 30-20-10 Single DB Hang clean and Jerk (50/30) 10 Burpee Box Overs after each round  Saturday Warm Up: Coach's Choice WOD: "Cindy" (kind of) 20 min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats *At min 0 (3, 2, 1, Go) do a 200m Run *At min 7 do a 400m Run (pick up where you left off) *At min 14 do a 200m Run (Pick up where you left off) Score is total rounds + reps  Friday Warm Up: 800m Run Strength: 10 min EMOM: Odd: 50ft HS Walk Even: :40 sec Hollow Body Rock WOD: 3 Rope Climbs 12 Thrusters (95/65) 2 Rope Climbs 15 Thrusters 1 Rope Climb 18 Thrusters  Thursday Warm Up: 3 Rounds: 10 cal Row :20 Double Under 5 Muscle Cleans 5 Push Press Strength: 5 Sets: Clean Pull + Clean Pull + Hang Clean + Jerk WOD: 7 min AMRAP: 8 Hang Cleans (185/115) 6 Shoulder to Overhead 40 Double Unders  |
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