Thursday 05/20/2021

Strength
Deadlift*
5x5 @ 60%

*Base percentages off 5-Rep Heavy.  

WOD
5 ROUNDS FOR TIME 
13 Russian KB Swing 70#/55#
11 Up-Down Box Step-Up 24"/20"
9 Deadlifts 185#/125#
7 Strict Pull-Ups

Monday 04/26/2021

Strength
Deadlift*
1x5 @ 65%
1x5 @ 70% 
3x5 @ 75%

*Base percentages off 5-Rep Heavy.

WOD
AMRAP x 13 MINUTES 
3 Deadlifts 275#/185#
10 Up-Downs 
10 KB Goblet Reverse Lunge 55#/35#
100m Run* 

(Score is Rounds + Reps)
*Run counts as 1 rep

Wednesday 11/25/2020

Strength
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats
*Increase weight every other round. Keep weight moderate.
(Score is Weight)

WOD
EVERY 4:30 x 3 SETS
400m Run
20 Up-Downs
15 Hang Power Cleans 95#/65#
Max Alt. V-Ups with the remaining time.

(Score is Reps of Up Downs, Hang Power Cleans and V- Ups)

Tuesday 10/06/2020

Strength
Strict Press
3x6
*Start and end heavier than last week.

WOD
10 Rounds For Time:
10 Up-Downs
10 Push-Ups 
10 Sit-Ups