MONDAY 

Back Squat 75% x 5, 85% x 3, 95% x 1 or More!

WOD 

"Death By Thrusters!"

Starting with 1 Thruster (95/65) for the 1st minute, perform 1 additional Thruster for each additional minute. (example - minute 2 you perform 2 thrusters, minute 3 you perform 3 thrusters and so on.)

Your Workout ENDS when you Fail to complete the desired number of thrusters inside of that given minute.

Your SCORE is the number of COMPLETED Minutes Plus the Number of successful Reps you perform in your final minute. (example - 15 rounds plus 12 reps )

TUESDAY 

ENDURANCE WOD

"Small"

For Time - 

Row 1000m

50 Burpees

50 Box Jumps

Run 800m

WEDNESDAY 

Bench Press 75% x 5, 85% x 3, 95% x 1 or More!

WOD

For Time 

21 - 15 - 9 / 50 - 40 - 30

Front Squat (175/105) /  RUSSIAN Kettle Bell Swings (53/35)

THURSDAY

Deadlift 75% x 5, 85% x 3, 95% x 1 or More!

Every 2 minutes for 18 minutes Perform

30 x Double or Single Unders

1 x Hang Squat Snatch + 1 x Full Squat Snatch (115/75)

FRIDAY 

Rest Day OPEN GYM

 

SATURDAY 

"Josh"

For Time 

21 x Overhead Squats

42 x Pull-Ups/Ring Pull-Ups/Ring Rows

15 x Overhead Squats

30 x Pull-Ups/Ring Pull-Ups/Ring Rows

9 x Overhead Squats

18 x Pull-Ups/Ring Pull-Ups/Ring Rows

SUNDAY 

Strict Press 75% x 5, 85% x 3, 95% x 1 or More!

Partner WOD

As a Team Complete the Following For Time 

"Karen" 

150 Wall Ball Shots 

Then Immediately

"Elizabeth"

3 ROUNDS of 

21 - 15 - 9

Clean (135/95)

Dips or Hand Release Push Ups

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