Friday April 26

Strength:


EMOTM for 12 min

ODD - 4 Squat Cleans
EVEN - 1 muscle up



WOD:

Run
Tire Flip Jump Overs

Thursday April 25

Strength;

Strict Press

10 - 7 - 5 - 7 - 10



WOD:

3 Rounds

5 Squat Snatch (115/75)
20 Ring Rows

Wednesday April 24

Strength:

Every Minute on the Minute 10 min

7 Sumo Deadlift High Pull (115/75)




WOD:

5 Rounds

5 Burpee Broad Jumps
10 Strict Push Ups
20 Leg Lifts

Tuesday April 23

Strength:

Bench Press


10 - 10 - 10 - 7 - 5



WOD:

AMRAP for 15 min

2 Rope Climb

8 Burpee Box Jumps

14 Kettle Bell Snatch (53/35) (7 each side)

Monday April 22

Sundays are Awesome!

Strength:

Back Squat

5 - 5 - 5 - 5 - Max

With 70% of Max Weight

WOD:


"Diane"

21 – 15 – 9 Reps

225lb Deadlift
Handstand Push Ups