Thursday 2/1

“Bring a Friend Day”

Amrap 17

100m farmers carry 53/35 (no running)

15 burpee box jumps 24/20

30 air squats

Wednesday 1/31

Strength 

Sumo Deadlift 

5 x 3 climbing

Wod

Amrap 8

10 sumo deadlift high pulls 95/64

15 medball sit ups 20/14

Tuesday 1/30

Wod

5 RFT 

400/350m row

10 bench press 

10 strict pull ups

Rest 1:1 or alternate rounds with partner

Bench press weight should be heavy but unbroken 

Bands are encouraged for strict pull ups, don’t do sloppy singles

Monday 1/29

Wod

4 RFT 

200m shuttle run

20 double KB front squat

20 double KB push press 

Optional work after the WOD

Front Squat 3 x 2 across

Friday 1/26

Wod

4 rounds

3 min on 1 min off

5 shoulder to overhead (heavy)

10 t2b

30 bar hop overs

Thursday 1/25

Wod

Amrap 15

200m run

10 hang power snatch 115/75

20 wall ball 20/14

Wednesday 1/24

Wod

5 RFT

20 abmat sit ups

30 walking lunges

40 double unders

Sorry for the blank post, I’m getting an error uploading a picture.