Wod:
cindy
20 min amrap
5 pull-ups
10 push-ups
15 squats
rest 10 mins
wod:
10 mins to complete:
annie
50-40-30-20-10
double unders
sit-ups
Tuesday
Compete with the games
Wod: heavy DT
5 rounds for time
12-9-6
deadlift 205/145
hang clean 205/145
shoulder to oh 205/145
Monday - let’s do benchmarks!
Lift : e2mom for 20
1 dead 1 hang clean 1 front squat 1 s2oh
wod: Helen
3 rounds for time
400 m run
21 kettlebell swings 53/35
12 pull-ups
Chipper Friday
Lift
10 Minutes to complete
5 sets of 5 reps
Front squats
Wod
100 Wall ball 20/14
75 med ball sit ups
50 Pull ups
25 Clean and jerk 165/115
Thursday
Wod
7 Minute Amrap
10 Dead lifts 225/155
5 HSPU
3 Minute rest
7 Minute Amrap
20 cal row
15 Goblet squats 50/35
3 minute rest
7 Minute Amrap
10 Toes to bar
30 Double unders
3 Minute rest
5 Minute Amrap
Burpees