Friday

Strength
Push Press 3x5, same weight across (increase weight 2-5 pounds from last time)

WOD
21-15-9
Hang Squat Cleans 135#/95#
Ring Push Ups
 

Just DLo

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 Sales

Wednesday

Strength
Deadlift 3x5, same weight across (add 5-10 pounds from last week)

WOD
AMRAP 3:00
75 Double Under  Buy-In
15 Deadlifts 185#/135#
15 Bar Facing Burpees
Rest 3:00

AMRAP 3:00
75 Double Under Buy-in
10 Deadlifts 225#/155#
10 Bar Facing Burpees
Rest 3:00

AMRAP 3:00
75 Double Under Buy-in
5 Deadlifts 275#/185#
5 Bar Facing Burpees

Bart Smith

Tuesday

WOD
3 Rounds For Time:
500 Meter Row
12 Push Jerks 155#/105#
15 Toes To Bar

Then

ROMWOD

Paul Kukulka