MONDAY
STRENGTH-
5x1 Barbell Complex (ascending Weight)
Complex= Squat Clean+ 2x Front Squat + Push Jerk
WOD-
16 min AMRAP
400m RUN
100' Farmers Carry (55/35)
20x Jumping Squats
TUESDAY
WOD AT HOME:
5 min AMRAP
10x Burpees
10x Box Jump
10x Reverse Lunge
3 min REST
4 mins Max Reps
Push Ups
WEDNESDAY
SKILL-
EMOM
5x MU (scale w/ Bands or Low Rings) EVEN Mins
3x Snatch (Heavy "ish")
WOD:
"Diane"
21-15-9
Deadlift (225/185)
HSPU
-THEN-
100x DU (2:1 SU)
THURSDAY
WOD AT HOME
2RFT
100x Squats
75x Superman
50x Sit Ups
FRIDAY
STRENGTH-
Front Squat w/ 3 sec pause in bottom
3-3-3-3
BUDDY WOD
- divide work as needed
- 1 person working at a time
4 RFT
25x Burpees
25x Pull Ups
25x Thrusters (75/45)
