Monday
/Strength
Back Squat 3x5 @ 75%
WOD
Teams of 3:
AMRAP 25:00
150/100 Calorie Row, 100 Power Cleans 135#/95
150/100 Calorie Row, 80 Push Jerks 135#/95
150/100 Calorie Row, 60 Front Squats 135#/95
150/100 Calorie Row, 40 Clusters 135#/95
Strength
Back Squat 3x5 @ 75%
WOD
Teams of 3:
AMRAP 25:00
150/100 Calorie Row, 100 Power Cleans 135#/95
150/100 Calorie Row, 80 Push Jerks 135#/95
150/100 Calorie Row, 60 Front Squats 135#/95
150/100 Calorie Row, 40 Clusters 135#/95
Strength
Front Squat
Work to a Heavy Single
WOD
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters 115#/80#
REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
Strength
Push Press
3x5 at 70%
2x5 at 75%
WOD
"Lynne"
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
*Athlete moves directly from the Bench to Pull-ups.
Rest 3:00 between rounds.