Friday

Strength
Clean and Jerk
Build to Heavy Single

Front Squat
5x4 at 75%

WOD
For Time:
9 – 7 – 5:
Ring Muscle-Ups
Squat Snatches 135#/95#

Maggie Wadowska

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

WTF????

Wednesday

Strength
Push Press
5x5 @ 75%

WOD
AMRAP 5:00, rest 5:00
50/35 Calorie Row
AMRAP Macho Man 135#/95#

AMRAP 5:00, rest 5:00
35/25 Calorie Row
AMRAP Macho Man 155#/105#

AMRAP 5:00, rest 5:00
20/15 Calorie Row
AMRAP Macho Man 185#/135#

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Tuesday

Strength
For Time:
10 Snatches 75#/55#
change weights
8 Snatches 95#/65#
change weights
6 Snatches 115#/80#
change weights
4 Snatches 135#/95#
change weights
2 Snatches 155#/105#

WOD
"Helen"
3 Rounds For Time:
400m Run
21 Kettlebell Swings
12 Pull Ups

Ninfa Queyquep and Monty Guevara