Thursday

MAX EFFORT
Pull ups... as many as you can without dropping from the bar.


WOD
Tabata ROW for distance

MOBILITY...

Post reps and distance to comments....

...

Wednesday

MAX EFFORT
Deadlift 3,3,3+
Box Jump 3,3,3 @ 85%


WOD
AMRAP in 20 minutes of:
the first round is
2 alternating Cossack Squats 44/26lb
4 Kettlebell clean and jerk 44/26lb
6 Grasshopper
second round is
4 alternating Cossack Squats 44/26lb
8 Kettlebell clean and jerk 44/26lb
12 Grasshopper
 third round is:
6 alternating Cossack Squats 44/26lb
12 Kettlebell clean and jerk 44/26lb
18 Grasshopper
fourth round is:
8 alternating Cossack Squats 44/26lb
16 Kettlebell clean and jerk 44/26lb
24 Grasshopper
etc....
Just add 2, 4, and 6 reps to each round.

post rounds and fractions of rounds to comments.....

...

Tuesday

MAX EFFORT
Shoulder press 3,3,3+


WOD
4 rounds for time of:
15 Dumbbell Split clean 45/30lb
15 Burpees


......Post loads and times to comments.....

Monday

Max effort back squat 3,3,3+ WOD Bottom to bottom tabata squats 8 intervals of 20 seconds of work and 10 seconds of "rest" Rest is in the bottom position Run 1 mile immediately after finishing squats

Friday

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


MAX EFFORT
Overhead Squat 3,3,3+


WOD
100 feet of walking lunges and
21-18-15-12-9-6 rep rounds of
Pull ups
Sit ups....


post loads and times to comments......

Thursday

Skill Development
Cossack Squat.....



WOD
3 rounds for time of
800m run
30 wall balls
30 double unders



Post times to comments.....


....

Wendnesday

MAX EFFORT
Row 500m



WOD
21-18-15-12-9 rep rounds of
Sumo Deadlift High Pull 75/50lb
Box Jumps 24/20"


Post times to comments.....


....