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Monday Warm Up: 250m Row 10 Push Press 250 m Row 10 Good Mornings 250 m Row 10 Push Jerks Strength: Push Jerk 4 x 3 @ 75-80% 1 RM WOD: For Time: 1,000m Row 21-15-9 Deadlift Push Jerks (155/105) 
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Saturday Warm Up: Coach's Choice WOD: Partner "Naked Murph" For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run **Partners split the run/reps **1 works/1 rests **Performed straight up, all pull-ups completed prior to starting push-ups, all Push-ups completed prior to starting squats, no weight/vests  Friday Warm Up: 3 Rounds: 200 m Run 12 Lunges with Twist 10 Push-ups Strength: Push Press 5 Sets x 3 Reps (build) WOD: For Time: 10-9-8-7-6-5-4-3-2-1 DB Push Press (50/35) 20-18-16-14-12-10-8-6-4-2 DB Front Rack Lunge 13 min Cap  Thursday Warm Up: Rowing: 1 min Damper @ 1 1 Min Damper @ 3 1 Min Damper @ 5 1 min Damper @ 7 1 min Damper @ Regular Setting Strength: 15 min Work (3 Rounds): 1-3 Rope Climbs or Progressions 10 GHD Sit-ups or Progression WOD: 7 Rounds (10 min Cap): 250 m Row 12 T2B ~Rest 2 Mins~ 500 m Row Sprint  Wednesday Warm Up: 2 Rounds: 35 DUs 10 Push-ups 10 Barbell Good Mornings 10 Barbell Squats Strength: Clean Complex: 3 Power Cleans + 2 Front Squats @ 65%, @ 70%, @75% 1RM PC WOD: "Elizabeth" 21-15-9 Power Cleans (135/95) Ring Dips  Tuesday Warm Up: 100 m Run 10 Kip Swings 100 m Run 10 Ring Rows 100 m Run 10 Sit-ups Strength: Weight Pull-ups 5 Sets x 2 Reps (build) WOD: 4 Rounds For Time: 10 C2B Pull-ups 20 Med Ball Sit-ups 400 m Run  Monday Warm Up: 6 min EMOM: 25 ft Sprint 10 KBS 25 ft Sprint Strength: Deadlift 5 x 3 @ 75-80% 1 RM WOD: 8 Rounds for Max Reps in 1 min: 5 Deadlifts (225/155) Max Burpees Rest 2 mins  Friday Warm Up: Coach's Choice Partner WOD: 18 min AMRAP: 35 DUs 20 Air Squats 10 Pull-ups Partner 1 works while Partner 2 holds Plank. If Partner 2 drops from Plank, Partner 1 must stop working.  Friday Warm Up: 2 Rounds: 100m Run 12 Wallballs 10 Burpees 12 Lunges Strength: Bench Press 3 Sets x 8 Reps (build) WOD: 6 min AMRAP: 100m Shuttle Run 12 Goblet Squats (53/35 ) 9 Push-ups ~Rest 3 mins~ 6 min AMRAP: 100m Shuttle Run 12 Lunges, Rx+ Pistols 9 DB Strict Press (35/20), Rx+ HSPU  |
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