Friday

Strength
Back Squat
3 reps at 83%
1 rep at 86%
3 reps at 83%
1 rep at 88%
3 reps at 83%
1 rep at 90%

WOD
For Time:
60/50 Calorie Row
50 Power Snatches 75#/55#
25 Over-the-Bar Burpees

Teddy

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

Gosia Urbanski

Wednesday

Strength
Front Squat
5 reps at 79%
1 rep at 85%
5 reps at 79%
1 reps at 87%
5 reps at 79%
1 rep at 89%

WOD
EMOMx16:00
A) 10 Ketllebell Front Rack Lunges 55#/35#
B) 10 Deficit Push-ups (stacking plates)
C) 10 DB Box Step-Ups 20% of bw
D) 50s Plank Hold (elbows)

Tuesday

WOD
AMRAP in 8:00
2 Minutes of Deadlifts 275#/175#
1-Minute Rest
2 Minutes of Back Squats 225#/145#
1-Minute Rest
2 Minutes of Shoulder to Overhead 185#/115#

The workout is an 8-minute AMRAP. Athletes will perform 2 minutes of Deadlifts, followed by a 1-minute rest. Then 2 minutes of Back Squats before another 1-minute rest period. The athlete ends the workout with 2 minutes of Shoulder to Overhead. The athlete’s score is the total number of REPs completed during the 6 minutes of work time. Athletes may only use one bar and must change their own weights during the rest times. Racks are allowed for the back squats.

Then

ROMWOD