Friday

WOD
For Time:
21-15-9
Deadlifts 225#/155#
Kipping Handstand Push Ups

Then

ROMWOD
 

Nysa olalde

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
For time*:
20 Back Squats, 135#/95#
20 Back Squat, 155#/105#
20 Back Squats, 185#/135#
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

For time*:
20 Push Press, 115#/80#
20 Push Press, 135#/95#
20 Push Press, 155#/105#
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

For time*:
20 Hang Power Clean, 135#/95
20 Hang Power Clean, 155#/105#
20 Hang Power Clean, 185#/135#
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

Tuesday

WOD
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24"/20"
15 KB Goblet Squats 70#/55#

Strength
3 Giant Sets of:
15 GHDSU
15 Hip Extensions
15 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.
 

MArijana getting a taste of partnering up with Coach amy.