Monday

Strength
Back Squat 3x6, same weight across

WOD
"Tiger Blood"
3 Rounds For Time:
400m Run
10 Clean and Jerks 135#/95#
 

lucy diaz

Friday

WOD
Ascending Ladder for 8 minutes
3 Power Snatches
3 Toes To Bar
6 Power Snatches
6 Toes To Bar
9 Power Snatches
9 Toes To Bar
*See how far you can get - 115#80#

Strength

Back Squat 6x4, same weight across

jason steinke

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.

You may also come in and do a nice long ROMWOD.

Wednesday

Strength
3x10 Bench Press,  climbing - rest as needed

WOD
2 Rounds For Time:
20 Thrusters, 95#/65#
20 Pull ups
20 Wall Balls 20#/14#
20 Calorie Row
 

dennis wolfe