Tuesday May 28

Warm Up:

500 m Run

Write 3 New Standards Short Term

2 Long Term

5 Reasons for each

Where are you in that area/rituals
Where you must be/rituals


WOD:

CF TOTAL

3 attempts at

1 Rep Max Shoulder Press

1 Rep Max Back Squat

1 Rep Max Deadlift

Friday May 24

Strength:

Push Ups to a special song!



WOD:

EMOTM - until 50 Squat Snatch are completed

2 Burpees

AMRAP of Squat Snatch (115/75)

Thursday May 23

Our team is getting strong! Lots of difficult movements yesterday and you are all getting close to RXing all of them ! Lariza and Hedi did all their Deadlifts with 155lbs as well! Great work you two!

Brett


Strength:

10 Rope Climbs

10 Slosh Pipe Leans



WOD:

16 min AMARAP


20 Double Unders
10 Toes to Bar
20 Kettle Bell Swings (70/53)

Wednesday May 22

Strength:

Deadlift

30 In a Row

(225/155)

3 x max L Sit



WOD:

5 Rounds for Time

2 Muscle Ups
4 HSPU
6 Over head Squats (135/95)

Tuesday May 21

Strength:

3 Rounds of Bench Press

5 Light
5 Medium
5 Heavy


WOD:

Every Minute on the Minute 12 min

2 Thrusters (135/95)
5 Strict Pull Ups

Monday May 20 PR Day

Strength:

Max Plank Hold



WOD:


Kelly

5 Rounds of

30 Wall Ball
30 Box Jump
400 m Run / 500 m Row