STRENGTH

Max Effort

Deadlifts

1-1-1-1-1

WOD

For Time:

Row 50 Calories

Rest 1 Min

Row 40 Calories

Rest 1 Min

Row 30 Calories

Rest 1 Min

Row 20 Calories

Rest 1 Min

Row 10 Calories

STRENGTH

Dynamic Effort

Thrusters @ 50%

3-3-3-3-3

WOD

3 Rounds

20 Overhead Walking Lunges w/barbell

20 Tuck Crunches

20 Ball Slams 40/30/20

Strength

Max effort

Bench press

3-3-3-3-3

WOD

AMRAP in 12 min of

25m sprint x2

5 deadlifts 225/185/155

3 rope climbs

Olympic lifting class from 10 to 11am,no WOD at this time.

Strength

Dynamic effort

Front squat

10×2@50%

WOD

AMRAP in 20 min of

5 front squats 135/115/95

15 burpees

15 pull-ups

Strength

Dynamic effort

Shoulder press

7×3@50%

WOD

For time
50 Walking lunge steps
20 Clean & jerk (135#/95#)
30 Ring dips
25 Wall-ball (20#/14#)
30 GHD sit-ups
30 KB swings (53#/36#)
75 Double-unders

Strength

Max Effort

Overhead squat

3-3-3-3-3

WOD

5 rounds for time of

10 goblet squats

10 hand release push-ups

10 toes to bar

Strength

Snatch @ 70%

2-2-2-2-2

WOD

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Strength

Max effort

Deadlift

3-3-3-3-3

WOD

AMRAP in 12 min of

25 lunge steps

100 m farmers carry

1/5p(55lb) 1p (35lb)

Strength

Dynamic effort

Back squat

10×2@ 50%

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Strength

Max Effort

Bench press

5-5-5-5-5

WOD

AMRAP in 15 min of

10 strict pull-ups

500 m row