0680:

WU: Get your gear then take 5 and go!
WOD: 21 18 15 12 9 6 3
• kb swing 53/35
• KTE
• Ball Slam 25/15
climb rope 5x after wod completes
STRENGTH: Press 2×4 75%
2X4 85% 2X4 85%
GA: 21 15 9 6 sub- clam shells for the KTE

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

0634: Welcome Coach Alex

WU: 3 goblet squats, 3 push ups, 10 mt climbers X8

WOD: for reps

8 min AMRAP:

  • 10 KB Swing 53/35
  • 20 box jumps 24″/18″

2 minute rest

4 minute AMRAP:

  • 10 KB SDHP 53/35
  • 15 Abmat Sit ups

1 minute rest

2 minute AMRAP:

  • BJB

STRENGTH: DL 2X3@70% 2X3@80% 2X3@90%

GA: 8 minute Amrap: 10 kb swings, 10 box step up or jumps // 4 minute Amrap 10 KB SDHP, 8 abmat sit ups // 2 minute Amrap burpee box step or standard burpee.

0604:

WU: 350 m run, 8 push ups, 10 m walking lunge X 3
WOD: 1 Rd
• Run 1 mi
• 50 kb swings or comp swings
• 40 HRPU
• 30 Pull ups
• Run 1 mi
Strength: Press 4X5 85%