Tuesday

WOD
AMRAP 15:00
60 Double-unders
30 Wallballs 20#/14#
15 Deadlifts 245#/165#

Then

ROMWOD

Monday

Strength
Back Squat 4x3 @ 70%

WOD
With a running clock
A.  AMRAP 5 of
Burpee Box Jump Overs 24"/20"

Rest 5:00

B.  AMRAP 4 of
10 Meter Shuttle Runs (1 foot must cross the line at each turn around)

Rest 4:00

C.  AMRAP 3 of
Power Cleans 155#/105#

Rest 3:00
 
D.  AMRAP 2 of
Wallballs 20#/14#

Rest 2:00

E.  AMRAP 1 of
Max Unbroken Pull ups

Hercules and Patrick Scanlan

Friday

Strength
Back Squat
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
2x3 @ 85%
 

WOD
"22"
AMRAP 22:
22 Wallballs 20#/14#)
22 Power Snatch 75#/55#
22 Box Jumps 24"/20"
22 Push Press 75#/55#
22 Calorie Row

Tracey Power of the Power Bells

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

Nef Avila and Deanna Shubak