Sunday

WOD:
18 Minute AMRAP of:
10 Hang Cleans (95/65)
10 KB Swings
10 SDHP (95/65)
25 Double Unders (mod: 75 singles )

Saturday ( Partner WOD)

PARTNER WOD:
20 minute AMRAP of:

Partner A does:
3 HSPU
6 Deadlifts (155/115)
9 Air Squats

Partner B does:
run 200 m

Partner B picks up where Partner A leaves off..

Friday

WOD:
For Time:
**100 Thrusters (95/65)

** Everytime you drop the barbell is a 4 Burpee penalty

Thursday

STRENGTH:
Bench Press
8 x 3 Building up after each set

WOD:
17 Minute Ascending Ladder,
2,4,6,8,10,12,14,16, etc…..
Clean and Jerk (135/95)
Pull-Ups

Wednesday

STRENGTH:
10 Minute EMOM of:
Minute 1- 6 OH Squats (Focus on form before building up)
Minute 2- 20 Double Unders

WOD:
7 Rounds for Time of:
6 Power Snatches (95/65)
8 Back Squats (95/65)
10 HRPU’s
Run 100 m / Row 125

Tuesday

STRENGTH:
*Deadlift7 x 5 Build up in weight
*5 HSPU after each set

WOD:
8 Minute AMRAP of:
5 Deadlifts (225/155)
10 Wall Balls (20/14)

Rest 2 Minutes

8 Minute AMRAP of:
5 Hang Cleans (135/95)
10 Box Jumps (24/20)

Score is combined full rounds plus combined reps

Monday

STRENGTH:
Front Squats
7 x 3

WOD:
20 minute AMRAP of:
10 Push Press (95/65)
10 Front Rack Lunges (95/65)
10 Toes 2 Bar
10 Calorie Row / Air Dyne

Saturday ( Partner WOD)

Partner WOD:
“Race to 600”

Partner A does:
5 Hang Cleans (95/65)
5 Push Press (95/65)
5 Box Jumps

Partner B does:
Sit-Ups

Partners switch as soon as Partner A is done with movements.  The goal is to get to 600 sit-ups as fast as possible.  

Friday

WOD:
CrossFit Open Workout 14.5

21-18-15-12-9-6-3 of:
Thrusters (95/65)
Bar Facing Burpees

Thursday

STRENGTH:
Bench Press
6 x 6

WOD:
10 down to 1 of:

Power Snatches (95/65)
Pull-Ups
Wall Balls (20/14)