Wed

180WOD
6x5 backsquat

then

Finish
10-1 ladder
Wallball
Burpee

Tuesday

180WOD

5 Freakin' K - That's right

Tuesday

180WOD

5 Freakin' K - That's right

Monday

180WOD
21-15-9 couplets - 25 min cap
Double unders / Med Ball Clean
Push Press 65/95 - toes to bar
dumbell squat clean - pushup
45 cals on rower
burpee - situp
Complete in any order

4 Rounder with 400m!

400 m RUN
21 KB SWINGS
15 BOX JUMPS
9 PULL UPS

4 Rounds for time

WE LOVE DEADLIFTS

180 Warm Up (hit hamstrings good)

20 bar good mornings
10-20 light DL

Working SETS:

10-10-5-5-3-3 with the option of a 1 REP MAX

Monday

180WOD
Max reps bench press 53/65/95/135/155
300m row for time
Dumbbell snatch max reps each hand
Rest as needed - 4 rounds


-- Post From My iPad

Sat team challenge

180wod - in teams of 6 or 7

7 min row max meters on each row...rotate between partners as needed
The
7 min Cindy
Then
7 min KB / weighted step up ladder


-- Post From My iPad

Friday

180 WOD
100m run
5 dl
3 clean
1 jerk
155/115
15 min AMRAP


-- Post From My iPad

Monday

180WOD
In one minute - Run 100m
In one Minute - Max reps Back Squat 155/115
In one Minute - Max Situps
In one Minute - Max Meters
rest 2 minutes - 4 rounds
Post total reps per round - Row reps are first two digits of the meters rowed in a minute

Jonesworthy

air squats 80-64-48-32-16-08
kb swings 40-32-24-16-08-04
pull ups 20-16-12- 08-04-02

HAPPY BIRTHDAY SHANNON V.!!!!

Sat 12.2

180 WOD
30 Snatch 45/75
30 Snatch 75/135
30 Snatch 100/165
max Snatch in remaining time 120/210
10 min time cap