Friday

Strength
Front Squat 3x3 same weight across
 
WOD
5 Rounds For Time:
10 Chest To Bar Pull Ups
10 Power Cleans, 135#/95#
10 Front Sqauts, 135#/95#
10 Jerks, 135#/95#

eric ocampo

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.

mario ivelijic

Wednesday

WOD
"DVB"
For time:
Run 1 mile
Then, 8 rounds of:
10 wall-balls
1 rope ascent
Run 800 meters with a 20#/14# MB
Then, 4 rounds of:
10 wall-balls 20#/14#
1 rope ascent
Run 400 meters with a 20#/14# MB
Then, 2 rounds of:
10 wall-balls
1 rope ascent
 

Tuesday

WOD
"Twister"
Running Clock...
at the 0:00
3 Rounds For Time:
10 Power Snatch, 95#/65#
10 Bar Burpee
at the 10:00
2 Rounds For Time:
15 Power Snatch, 115#/80#
15 Bar facing Burpees
at the 20:00
1 Round For Time:
30 Power Snatch, 135#/95#
30 Bar Burpees

pat sheehan