Tuesday

WOD
Three rounds for time of:
26 Wall ball shots, 20 pound ball
75/50 pound Sumo deadlift high-pull, 26 reps
26 Box jump, 20/16"
75/50 pound Push press, 26 reps
Row 26 calories

Note: You may take 6 reps from one exercise and stack it on another, or you may leave it alone. You cannot divide the 6 reps up amongst multiple exercises. 

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Monday

.................


MAX EFFORT
Back Squat 5,5,5 (40,50,60%)



WOD
5 rounds for time of:
6 Clean and Jerks 135/95lb
10 lateral burpees


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Saturday

REST DAY


REST DAY


REST DAY


REST DAY

Friday

MAX EFFORT
TBD!!!????



WOD
5 rounds for time of:
50 feet of weighted walking lunges 44/26 kettlebell
21 burpees

Thursday

Above demonstration of Rx Wall Climb.

Skill Development:
Movement/Mobility



WOD
15 minute AMRAP:
3 Wall climbs
6 toes to bar
9 grasshoppers

Wednesday

MAX EFFORT
Power Clean 3,2,2,1,1


WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of
Hang squat cleans 115/80lb
20,19,18,17,16,15,14,13,12,11 rep rounds of:
Sit ups

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Tuesday

MAX EFFORT
Power Snatch 3,2,1



WOD
21-18-15-12-9-6 rep rounds of
Sumo Deadlift High pull 75/50lb
Push Press 75/50lb