Wednesday

OHS
5-5-3-3-1-1

WOD
21-15-9 (just on OHS)
OHS
30 Double unders or attempts

CASH OUT
50 situps
50 Back extensions

Tuesday

Press/Push press
1-10-1-20-1-30
On the (1) do a press, on the (10,20,30) Push press

Wod
Mini Cindy
10 minute AMRAP
5 pull ups
10 Push ups
15 Squats

Monday

Partner up.  1-5 of Deadlift no heavier than 185/115

Then, 10 Minutes to establish a 1RM

 

WOD

5 Rounds

5 Deadlifts 275/185

7 Box Jumps

9 Chest 2 Bar Pull ups

Friday

Snatch (catch in squat)

2-2-2-1-1

 

WOD

5 Rounds

5 Power snatch (135/95)

50 Double unders or attempts

Thursday

Open Wod 1

7 minutes of burpees

Both hands must touch a point 6" above reach while standing.

Backsquat
5x5

Wednesday

Press

5-5-3-3-3

 

WOD

10-1

Push Press 95/65

GHD Sitps

Box Jumps 24/20

Tuesday

Lumberjack 20

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/55)
Run 400m
20 Overhead Squats (115/65)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24"/20")
Run 400m
20 Squat Cleans (95/45)
Run 400m