Monday Feb. 3rd

Warm-up
10 min.

WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
17:00min time cap

Then
7:00min AMRAP
7 Box Jumps (24/20)
10 sit-ups

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Friday Jan. 31st

Strength
Front Squat

Partner WOD
Bench for Volume
Burpee box jumps/burpee
KB swings/ jump rope
Partner Plate run
Hang cleans/planks
Partner slam balls

Explanation upon arrival- happy Friday!

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Thursday Jan. 30th

WOD
1000m row for time

Rest 5:00

10 T2B
100m keg run
15 T2B
100m keg run
20 T2B
100m keg run
15 T2B
100m keg run
10 T2B
100m keg run

No keg available, do Burpees until one is (every Burpees subtracts 2 seconds from final time, must run if keg available)

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Wednesday Jan. 29th

Warm up
Complete all EX on board

Strength/Skill
Dead Lift
5 @ warmup
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM

WOD
7 Rounds
10 MBC’s
12 HRPU’s

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Tuesday Jan. 28th

WOD
16:00min AMRAP
200m Run
7 OHS (95/65)
10 pull-ups

Scaled WOD
100m run
7 Dead Lift
10 jumping pull-ups

Cash out
4:00 plank work

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Monday Jan. 27th

Power Clean
5 @ Warm up
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM

500m row buy in,
Then 5 rounds of
10 S2OH (135/80)
15 Broad Jumps

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Sat. Olympic lifting class/ Open gym

8:00am Olympic lifting class. Clean and Jerk/ Snatch- classes chooses.
9:00 Open Gym- WOD make up.

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Friday Jan. 24th

Strength
Push press
3 @ 80%
3 @ 85%
3+ @90%

WOD
9:00 AMRAP
30 DU’s
7 T2B
12 WB’s

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Thursday Jan. 23rd

Warmup
Agility Ladder drills

WOD
5 rounds of
400m run
10m bear crawl
7 hang cleans/ 5 DL combo (135/85)

Scaled WOD
4 rounds of
200m run
Standing K2E
10 MBC’s

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Wednesday Jan. 22nd

Strength
Front squat
3 @ 80%
3 @ 85%
3+ @ 90%

WOD
10 Box jumps
15 WB sit-ups
20 Box Jumps
15 WB Sit-ups
30 Box Jumps
15 WB Sit-ups
40 Box Jumps
15 WB sit-ups

Cash out
50 back extensions