Wednesday 1/10

“Weightlifting Wednesday”

Front squat 3 x 3

Thruster 3 x 3

Push Jerk 3 x 3

Tuesday 1/9

Wod

5 rounds

1 min: cal row

1 min: power clean 135/95

1 min: bar facing burpee

1 min: rest

Score is total reps

Monday 1/8

Wod 

Amrap 20

200m run

5 chest to bar pull ups

10 push ups

15 squats

Friday 1/5

Strength 

5 sets

2 power clean + 1 push jerk

Wod

“D.T”

5 RFT

12 deadlift 155/105

9 hang power clean 155/105

6 jerks 155/105

Thursday 1/4

“Bring a Friend Day”

6 rounds

1 min: calorie row

1 min: rest

1 min: DB front rack walking lunge 50/35

1 min: rest

Score is the total reps completed for all intervals 

Wednesday 1/3

Wod

4 RFT

40 double unders

30 wall balls 20/14

20 dumbbell snatch 50/35

Tomorrow is Bring a Friend Day

Tuesday 1/2

“Happy New Year 2018”

For Time

20 handstand push ups 

18 power snatch 135/95

20 chest to bar pull ups

18 push jerks 

20 abmat sit ups 

18 deadlifts 

20 push ups

18 back squats

20 burpees 

18 power cleans