Monday 2/3

4 RFT 

15 target burpee

25/20 cal row

50 air squats

You go, I go

Friday 1/31

Bravo

Amrap 10

100’ single dumbbell overhead walking lunge 50/35

30 handstand push ups

30 toe to bar

Charlie

Amrap 10

100’ single dumbbell overhead walking lunge 35/20

30 hand release push ups

30 straight leg medball sit ups 20/14

Thursday 1/30

Strength

Deadlift 5 x 5 (same weight across)

Accessory Work

3 sets

10 x DB single leg RDL

5 x 2 sec pause elevated foot ring row

10 x DB single arm kneeling press

5 x side plank rotations

Max effort bar hang

Wednesday 1/29

“Lynne”

5 rounds for rep

Max rep bodyweight bench press

Max rep pull up

Tuesday 1/28

Strength

4 sets

Squat clean + 2 front squats

Power clean + split jerk

Wod

“Kobe”

Amrap 13

8 thruster 95/65

24 box jumps 24/20

Monday 1/27

Bravo

Amrap 20

10 strict knee to elbows

20 pistols

30’ handstand walk

Charlie

Amrap 20

10 strict knee to chest

20 dumbbell box step up

3 wall walk

Friday 1/24

Emom x 6
3 TNG squat cleans

rest 3 min

Emom x 6
5 TNG power snatch

rest 3 min

Emom x 6
7 TNG push jerks

Mikey's Going Away WOD - 5:30 class
35 min running clock
0:00 - 15:00
1 Round (working solo)
400m run
60' handstand walk - 6 wall walks
10 muscle ups - barmu - pull ups
15:00 - 35:00
Amrap (working in teams of 3)
50 handstand push ups - hand release push ups
50 pistols - box step ups
50 toe to bar - hanging knee raises