0682:

WU: 5 minutes then send it!
WOD: 20 minutes PT
• 2/3 or 5 strict pull ups
• 5/8 or 10 strict push ups
• 8/12 or 15 squats
• 8/10 or 12 of best structured V-UP you got!
• Run 350m
Strength: 10 m OH walking lunge – use barbell, plate, dumbells PVC, Med ball etc….. X5 // X3 for GA or keep it light?

0651:

WU: 10 minutes

WOD: 20 minutes

  • 3 strict hspu
  • 6 ring dips
  • 9 strict pull ups
  • 12 TTB
  • 350 m run

Strength: 100 push ups

GA: 20 minutes- 3 stink bugs or 6 sec HSH, 5 ring dips, 6 pull ups, 10 clam shells and run 350. Strength 30 HRPU

0648:

0647 make up. Strength make up or deck of cards.

  • Hearts = burpees
  • Club=Leg raises
  • Spade= kb swing or snatch
  • Diamonds=jumping split squat or pistol
  • Joker=350 m run

0644:

WU: 10 minutes, 5 KTE, 5 push-ups, 6 bb HPC-PP, We performed this bb movement Monday. Use it refine and get familiar.

WOD: 15 MIN AMRAP

  • 3 GTO 10-20# heavier from Mondays bb wt. total.  (power clean – push press)
  • 10 pull ups
  • Run 350 m
  • 6 LOTBB

STRENGTH: DL 2×5@40% 2×5@50% 2×5@60%

GA: 4,6 or 8 pull ups

0639:

WU: 10 minutes

WOD: 18 min amrap

  • 20 squats
  • 15 atomic sit ups
  • 12 HRPU
  • 10 m bear crawl
  • 350 m run

STRENGTH: Press 2X5 75% 2X3 85% 2X1+ 95%

GA: ½ the reps 18 minutes work.