Friday

WOD:
11 Minute AMRAP:
7 Box Jumps
6 Power Cleans
5 Pull Ups

Thursday 10/1

STRENGTH:
5 Military Press
4 Snatch Balance
3 OH Squat

WOD:
10*9*8*7*6*5*4*3*2*1*:
Push Ups
* Run 150 m

Wednesday 9/30

STRENGTH / SKILL:
Single Arm OH DB Squat

WOD:
1000 m Row/ Run
then,
5 Rounds of:
15 Toes 2 Bar
15 Shoulder 2 OH
then,
100 Double Unders

Tuesday 9/29

STRENGTH:
E2MOM: ( x 5 )
5 Burpees
5 Pull Ups / Negatives

WOD:
12 Minute AMRAP:
10 Step KB Back Lunges
12 KB Swings
Run 150 m

Monday 9/28

STRENGTH:
Double Under Practice

WOD:
Max Unbroken Wall Balls
*Rest 4 Minutes*
100 sit Ups
* Rest 3 Minutes*
Max Push Ups
*Rest 2 Minutes*
Max Pull Ups

Thursday 9/24

Strength:
Clean & Jerk

For Time:
30 Clean & Jerk
Rest 4 minutes
Max handstand/plank hold
Rest 2 minutes
45 Burpees over Box

Wednesday 9/23

100 KB Swings
* Rest 1 minute
80 Box Jumps
* Rest 1 minute
60 Single Arm Snatches
* Rest 1 Minute
40 Jumping Air Squats

Tuesday 9/22

Strength:
Squat Clean Thrusters

10 Rounds for Time:
5 Thrusters
10 Pull Ups
Run 100
* Rest 1 minute

Monday 9/21

Strength:
Benchpress (1 up to 10 building weight each set, 10 Air Squats after each round)

14 Min AMRAP:
8 Plyo Push-Ups
16 Mountain Climbers
32 Double Unders