Deadlift 5-3-2-1-1
Deadlift for load:
#1: 5 reps
#2: 3 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
*Build throughout, weight is athlete’s choice
#1: 5 reps
#2: 3 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
*Build throughout, weight is athlete’s choice
Floor Press 5×5
Floor Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Weight is athlete’s choice, build throughout.
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Weight is athlete’s choice, build throughout.
2 Round Battle
2 Rounds for Time:
800 Meter Run
20 Burpee Box Jumps (24/20)
800 Meter Run
20 Burpee Box Jumps (24/20)
What’s a Cluster?
Squat Clean Thruster for load:
#1: 3 reps
#2: 2 reps
#3: 1 rep
#4: 1 rep
#5: 1 rep
*Weight is athlete’s choice, build throughout.
#1: 3 reps
#2: 2 reps
#3: 1 rep
#4: 1 rep
#5: 1 rep
*Weight is athlete’s choice, build throughout.
Dessert for the Core
3 Rounds for form:
10 GHD Hip Extensions
30 Sit-ups
10 GHD Hip Extensions
30 Sit-ups
Wild Wednesday
For Time:
500 Meter Row
50 Toes-to-Bar
200 Double Unders
25 Handstand Push-ups
500 Meter Row
500 Meter Row
50 Toes-to-Bar
200 Double Unders
25 Handstand Push-ups
500 Meter Row
10 Minute Tuesday
10 Minute AMRAP of:
60 Double Unders
30 Walking Lunge Steps
15 Pull-ups
60 Double Unders
30 Walking Lunge Steps
15 Pull-ups
Ring Muscle-up Practice
15 Minutes of Ring Muscle-up/Gymnastic Practice
Snatch Balance + OHS
Snatch Balance + Overhead Squat:
3-3-2-2-1-1
*Weight is athlete’s choice, build throughout
3-3-2-2-1-1
*Weight is athlete’s choice, build throughout
Community WOD (10:00am)
15 Minute AMRAP of:
400 Meter Row
20 Push Press (45/35)
20 Kettlebell Swings
20 Sit-ups
400 Meter Row
20 Push Press (45/35)
20 Kettlebell Swings
20 Sit-ups