0949:

WU: CDM
STRENGTH: DL
• 5 reps @65%
• 3 reps @70%
• 2 reps @75%
• 1 rep @ 80%
• 5 reps @80%
WOD: For time
• 15 12 9 power clean, pull up, thruster 95/65
• 1000 m run
• 9 12 15 thruster, pull up, power clean
GA: 12 9 6 power clean, pull up, thruster db or barbell – 800 m run 6 9 12

0870:

WU: Lets get set up and get warm I 5 minutes.

A.WOD: Combine total from A & B//5 minute amrap 2 4 6 8 10 12….

  • Burpees
  • Pull ups

B.WOD: minute 6 to 16 AMRAP

  • 5 Squat cleans 135/95 GA: 4 PC
  • 25 DU GA: 15 SU

C. STRENGTH: OH WALKING LUNGE – 5X10 Steps @ roughly 40% b. squat load.

0867:

WU: 5 minutes

A. STRENGTH: Press 4X5@70%

B. WOD: 5 RFT

  • 12 SDHP//GA 8  70/53
  • 12 pull ups//GA: 6
  • 12 HRPU// GA: 6
  • 400 m run//GA: 400 m

C. handstand holds: 15 attempts

0858:

WU: C.Al, CDM all day!

WOD: 15 minute Amrap

  • 100 m run (2nd)
  • 10 Pull ups (kipping or strict) 4-6 GA
  • 10 kb swing 53/35rx // 8 or 6@18 or 26 GA

STRENGTH: B. Squat 3 or 5 RM (Post) I did do some housekeeping on the Strength board. I may have relocated to you on the board itself. If you are member your there! Now lets get those numbers on the board and get strong. CDM