Tuesday

180WOD
8-8-8-4-4-4 front squat
Then whatever weight you did your final set of 8 - max rep attempt

Then

Skill work - double unders and pull ups


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Tues - Wed

180WOD TUESDAY
10 slams
10 box
10 push press
15 min AMRAP

180 WOD WEDNESDAY
400m run
48 sit ups
24 burpees
12 T2B
48 kb
12 T2B
24 burpees
48 sit ups
800 m run



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Monday

180WOD
20 rep back squat - take note of your weight used

Then

Row 300
10 squat cleans 155/115
3 minutes to complete for each rep not done in 3 min two burpees
5 min rest
3 rds


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Bring a friend

180WOD - in teams of Three
P1 200 m run
P2 work
P3 rest

Rotate between
150 box
150 thrusters
150 T2B
150 Games Pushups


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Friday

180WOD

45 sec work : 15 sec rest

Max pull ups

5 front squats : 3 jerks

Max slams

5 rounds

Not my fault

180WOD
200 m run
40 WB
60 lunges
80 sit ups
400 m
30 WB
50 lunges
70 sit ups
600 m
20
40
60
800 m


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Monday

180 WOD
10 DL
10 burpees
5 rds
50 box


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Derek....thank you

180WOD
0-4 min tabata row max meters
4-8 max double unders
8-12 max Burpees
12-16 800m
Total meters+dubs+burpees+seconds left of final 4 min


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Monday

180WOD
5x5 unbroken thrusters
Then
1 min burpee box
1 min dumbbell thruster
1 min KB
2 min rest - 4 rds
Post total reps per round


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Friday

10 min amrap
1,2,3,4,5,4,3,2,1 ladder
1 clean & prescribed # of jerks above
5 min rest
5-10-15
10 min amrap
KB / WB
5 KB 10 WB 15 KB
5 WB 10 KB 15 WB
continue to alternate sets


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4 rounds of LEGS!!

10 Deadlift 225/155
20 Box jumps 24"/20"
30 Air Squats
400 M RUN
4 Rounds for time

MAY 1st!!!! Shoulders are Sweet!

25 Games Push ups OR 10 Hand stand push ups
20 Weighted 45/25 walking lunges (10 each leg)
10 Toes 2 Bar
5  Manmakers 35/20

15 Min AMRAP

4min ladder 10-1

4 Minutes to complete this ladder:

10 Deadlift
9 Back Squat
8 Power Cleans
7 Push Press
6 SDHP
5 Hang Cleans
4 Front Squats
3 Thrusters
2 Snatch
1 OHS

Suggestion starting weights....95/65/53

Increasing weight each round until you can not complete the ladder inthe 4 minutes

Rest 4-8 minutes between sets