Wednesday

Wod: 

10 min amrap

30 deadlifts 225/155

30 toes to bar

 

rest 3 minutes  

 

10 min amrap

25 medball sit-ups 

5 rope climbs 

Tuesday

E2mom for 20

1 minute: 5 strict handstand push-ups  

1 minute :3 front squats 185-225/135-155

wod:

50 thrusters 75/55

200 double unders  

 

Monday

Lift: 10 mins to find 3 rep max power clean

wod: 

800 m run

50 burpee box jumps 

25 muscleups 

 

post wod abs : 10 Turkish getups

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Friday

Lift

15 Minutes to complete

5 sets of 2 reps of

Front squats

Wod

Opens Wod 17.5

10 Rounds of

9 Thrusters95/65

35 Double unders

Thursday. Open gym 9-12

Lift

15 Minutes to complete

5 sets of 5 reps overhead squats

wod

3 rounds

15 K.b. Swings 70/53

15 burpees

3 Minute rest

30 Dumbbell snatch right arm 50/35

30 step ups with one dumbbell 24/20

30 dumbbell snatch left arm

200 m walk/ run with dumbbell