Friday

WOD
100-80-60-40-20 Double Unders
10-8-6-4-2 Overhead Squats, 135#/95#
5-4-3-2-1 Ring Muscle Ups
 

Then

ROMWOD

Deanna Shubak

Thursday

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.

ROMWOD

Wednesday

WOD

With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)

*The Power Cleans and Snatches listed above are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast.

For Time:

21-18-15-12-9-6-3 Unbroken Thrusters, 95#/65#

rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.

Lissette Espindola

Tuesday

WOD
5 Rounds For Time:
400m Run
15 Burpees
10 Front Squats 155#/105#

Then

ROMWOD
 

Mark Palicki