5 X 5 Deadlift .......OHS & KB Swings

Skill Work
     5 x 5 DEADLIFT....increasing weight each set

Then......

Ladder up by 2 for 10 min AMRAP

OHS 95/65
KB SWING 52/35

2/2.....4/4.....6/6.....8/8.....10/10.....etc......

Run your little hearts out!...5K Done!!

Run 3.24 miles, a 5K, as fast as you can!
 (yes, our route is slightly longer than 3.1)

3...2....1....GO!!!

4 mins FOR 4 rounds!

1 min each of these 4 movements:

Pull ups
Sit ups
Push Press  95/65
Weighted Step ups 52lb kb (x2)/35lb kb (x2)

Rest 1 Min......Repeat....4 Rounds total

Keeping a running total of reps per round trying to maintain each round

Monday

180WOD
12 WB
6 Burpees
5 rds
2 min rest
800m run
2 min rest
15 KB
10 Box
5 rds
2 min rest
75 Air Squat
75 Situps


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Friday

180WOD
300m row
21 slams
15 T2B
9 Front Squats 135/95
2 min rest
3 rds


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"Kelly" is way meaner than Kelly Jordan!

400 m Run
30 Box Jumps 24"/20"
30 Wall Ball  20#/14#

5 ROUNDS

Shoulder work and "GIRL" wod #2!! GRACE!!

3x5 Strict Shoulder
3X4 Push Press
3X3 Push Jerk

THEN...........
         "GRACE"

30 Clean & Jerks @ 135/95

Monday

180wod
20 rep back squat - 5% heavier than last time if you got 20
The same weight if you got 15-19
5% less if you got fewer than 15

Then

Helen
400 m
21 KB
12 pull up
3 rds for time


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Friday

180WOD
In 3 min
100m row
100m run
Max burpees in remaining time

In 4 min
200 m row
200 m run
Max burpees in remaining time

In 5 min
400 m row
400 m run
Max burpees in remaining time

In 6 min
600 m row
600 m run
Max burpees in remaining time

Enjoy!!!!!!


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Tuesday

180WOD
3 power clean EMOM 10 min

Then

Annie
50-40-30-20-10 double under / situp


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"Steffy"

180WOD
40 WB
400m run
40 T2B
400m
40 goblet or taters
400m
40 burpee box
400m


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Sat

180WOD
7 min AMRAP's
16 MBC
8 burpees
Then
12 weighted step ups
12 games pushups
Then
Max rounds of
3-5-7
Thrusters
Pull ups

7 min rest between efforts


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