Friday

Strength
Back Squat
3 reps at 83%
1 rep at 86%
3 reps at 83%
1 rep at 88%
3 reps at 83%
1 rep at 90%

WOD
For Time:
60/50 Calorie Row
50 Power Snatches 75#/55#
25 Over-the-Bar Burpees

Teddy

Tuesday

WOD
3 Rounds For Time:
24 Cal Row
21 Hang Power Cleans 115#/80#
18 Front Rack Step-Back Lunges 115#/80#
15 Over-the-Bar Burpees

Friday

Strength
Push Press
5 reps at 40%
5 reps at 50%
5 reps at 60%

WOD
Ascending Ladder for 10 Minutes:
3 Clean & Jerks 155#/105#
3 Over-the-Bar Burpees
6/6, 9/9... and so on

Jessica Jones and Karen Pfister

Friday

Strength
Push Press
5 reps @ 75%
3 reps @ 85%
Max reps @ 95%

WOD
2 Rounds For Time:
21 Overhead Squats 95#/65#
21 Chest To Bar Pull-ups
21 Power Snatch 95#/65#
21 Over-the-Bar Burpees

Deanna Shubak