Wednesday

ROMWOD

Then

WOD
Every Minute on the Minute x 16 (4 Rounds):
1st: 12/9 Calorie Row
2nd: 5 Hang Power Cleans 115#/80# + 5 Shoulder to Overhead 115#/80#
3rd: 12/9 Calorie Row
4th: 7 Chest to Bar Pull-Ups

Tina O'Neil 

Tuesday

Strength
Push Press
Build to a Heavy Single

WOD
5 Rounds, Every 3 Minutes: 
300/250 Meter Row
9 Thrusters 95#/65#

Jeff Ptasinski

Monday

Strength
Back Squat
2 Rounds:
8 Reps @ 72%
rest 1 minute
6 Reps @ 77%
rest 1 minute
4 Reps @ 82%
rest 3 minutesWOD

WOD
AMRAP 14:00
40 AbMat Sit-Ups
20/15 Calorie Row
20 Burpees

John Batson

Friday

Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.