Friday

Strength
Front Squat 7x3 at 85%, across
Power Clean 5x3 at 80% - No TnG

WOD
"The Axe"
AMRAP 12:00
15 Calorie Row
12 Burpee BJ 24"/20"
9 Clean and Jerks 135#/95#

flora gomez

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.

John yurchik

Wednesday

Strength
Snatch
3x2 Hang Snatch Pull + Hang Squat Snatch at 65%
3x2 Hang Snatch Pull + Hang Squat Snatch at 70%

WOD
AMRAP 15:00
55 Power Snatches 95#/65#
55 Pull-Ups
55 Calorie Row
55 Handstand Push Ups

Tuesday

WOD
With a running clock...
AMRAP 5:00
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Squat Cleans 95#/65#, 
25 Double Unders

Rest 5:00

AMRAP 5:00
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Squat Cleans 135#/95# 
25 Double Unders

Rest 5:00

AMRAP 5:00
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Squat Cleans 185#/130# 
25 Double Unders