Wednesday

WOD
Teams of 3 for reps:
AMRAP 7:00
50 Goblet Squats 35#/25#
50 Goblet Squats 55#/35#
AMRAP Goblet Squats 70#/55#

Rest 3:00

AMRAP 7:00
50 Bench Press 115#/65#
50 Bench Press 135#/85#
AMRAP Bench Press 155#/105#

Rest 3:00

AMRAP 7:00
50 Ring Rows
50 Pull Ups
AMRAP Chest to Bar Pull Ups

Tuesday

ROMWOD

then
 

WOD
"Helen"
3 Rounds:
400 Meter Run
21 Kettlebell Swings 55#/35#
12 Pull-ups

Monday

Strength
Power Clean and Jerk
Build to Heavy Single

WOD
“Grace”
For Time:
30 Clean and Jerks 135#/95#

Friday

Strength
Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest

WOD
Teams of 2
AMRAP 20:00
50/35 Calorie Row
50 Burpees
50/35 Calorie Row
50 Kettlebell Swings 55#/35#