Wednesday

Strength
Deadlift
5 reps at 40%
5 reps at 50%
5 reps at 60%

WOD
AMRAP 18:00
80 Wallballs 20#/14#
60 Calorie Row
40 1-Arm DB Snatch 30% of bw (alt arm)
20 Overhead Squats 135#/95#
10 Ring Muscle Ups

Jason Steinke

Wednesday

Strength
Deadlift
5 reps @ 75%
3 reps @ 85%
Max reps @ 95%

WOD
3 Rounds For Time
20 Power Cleans 135#/95#
20 Wallballs 20#/14#
20 Calorie Row

Liliana Lechuga

Friday

Strength
Push Press
5 reps @ 65%
5 reps @ 75
Max reps at 85%

WOD
AMRAP 5:00
Power Snatch 115#/80#

AMRAP 4:00
Row for Calories

AMRAP 3:00
Overhead Squats 115#/80#

AMRAP 2:00
Double-unders

Jessica Batson

Friday

WOD
In Teams of 2
5 Rounds For Time:
40 Calorie Row
20 Push Press 115#/85#
40 Hand Release Push Ups
 

Sonia Lechuga