Wednesday

Strength
Deadlifts
On the 2:00 x 6 Sets:
Odd Sets 3 Deadlifts
Even Sets 1 Deadlift

Increase weight from last week

WOD
“The Chief”
5 Rounds:
AMRAP 3:
3 Power Cleans 135#/95#
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

Tuesday

Strength
Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

WOD
“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.

Monday

Strength
Back Squat
5 Back Squats @ 82%
5 Back Squats @ 85%
5 Back Squats @ 88%

WOD
"Destiny's Child"
For Time:
15-12-9:
Power Snatch 95#/65#
Box Jump Overs 24”/20"

Directly Into…

15-12-9:
Overhead Squats 95#/65#
Lateral Barbell Burpees

Saturday

WOD
"Wreck Yourself"
Teams of 3, For Time (30 minute time cap):
600 Meter Dumbbell Run (50#/35#
6 Rope Climbs
20 Squat Cleans 135#/95#
600 Meter Dumbbell Run 50#/35#
9 Rope Climbs
35 Squat Cleans 135#/95#
600 Meter Dumbbell Run #50#/35#
12 Rope Climbs
50 Squat Cleans 135#/95#