Max efforts are FUN

800 m Run or 750m Row
Max Reps Push Press 115/75
KB Bent Over Row....rep count for each arm is # of push press

3 Rounds...for time and total # of Push Press

Tuesday

180WOD
20/25 Calories on row
25 Slams
25 Jumping lunges
25 v ups
25 KB
roughly 2-3 min rest
3 rds

friday

180WOD

20 sit ups to begin each round

10-1 ladder

Wallball

KB

Box

Pull up

Wed

180WOD

in teams of 2 alternate between

6 snatch

12 SDHP

6 burpees

15 min AMRAP

Monday - Say Hi to Curtis

180WOD
21-15-9
Row for calories
KB Swings
12-9-6
Pullup
DB snatch(each arm)
9-6-3
Curtis P's
HSPU

Multiplying AMRAP

Happy Birthday Sandy!!!

2-4-6-8-10....etc..PULL UPS
20 Sit UPS
2-4-6-8-10...etc...KB SWINGS
20 DUBS or 60 singles

So, Pull ups and KB increase by 2 reps each round.....20 min AMRAP

Something NEW!! Wall climbs!

7 "heavy" Deadlift 255/185
800m Run or 750m Row
3 Wall climbs
-(alternate movement 9 walk out push ups)

3 Rounds for time

Thursters Fran

Monday 4/9

Happy Birthday Casey and Courtney!!

Skill work
5x5 Thrusters

WOD

21-15-9
Thruster 95lbs/65lbs
Burpee

Saturday

180WOD - In teams of 5 and in order of slowest to fastest
Row 320, 340,360,380 or 400 meters
KB 22, 24, 26, 28, 30 reps
Box 22, 24, 26, 28, 30
Situps 44, 48, 52, 56, 60
Slams 22,24,26,28,30
Run 200,200,300,400,400
G2OH 53,65,75,85,115