0641:

WU: get set get ready!

WOD: 2x for time

  • 25 CDM sit ups
  • db thruster
  • 25 (2ct) mt. climber
  • 25 ring rows or 10 burpee MU
  • 25 db swing
  • 2×10 m waiter walking lunge

STRENGTH: b. press 2X5 75% 2X3 85% 2X1+ 95%

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.

0610:

WU: 40 30 20 10 Abmat sit ups, DU
WOD: no clock
• Run 1 mi
• 50 squats
• 5×8 dive bomber push ups
• 20 30 40 or 50 pull ups
• Run 1 mi
STRETCH: 5-10 minutes. Get ready for Friday. Hydrate/Sleep!
GA: 21 18 15 12 abmat sit up/DU WOD: run 800m 40 squats, 5X5 HRPU, 20 pull ups, run 800 m

0607: Saturday

Do not make up 14.3 if performed Friday. Plan you redo Monday. If missed Friday get it! or you can get after this one.
WOD: for time
• Run 800 m
• 50 pull ups
• Run 800 m
• 100 sit ups
• Run 800 m
• 100 push ups
• Run 800 m
• 100 squats

0580:

WU: Take care of your business (roll – mobility etc…) Then get after WU on WB on the hour.
WOD: 5RFT
• Run 400 m
• 25 cdm sit ups
• 20 slam balls 25/15
• 15 box jumps
• 10 kb swings 73/53
G. Antlers: 5RFT 350m run, 15 sit ups, 12 slam balls, 10 box jumps or 14 step ups, 10 kb swings

0564:

WU: lets get ready to work!
STRENGTH: No time
WOD: For time
• 100 DU 200 SU
• 75 sit ups
• 50 Commando push ups
• 25 DHPU
• Run 1 mi
• 25 DHPU
• 50 burpees
• 75 anchored leg raises
• 100 DU 200 SU
G. Antlers: 75 SU, 30 Sit, 25 CPU, 15 PU, Run 1000m, 15 DU, 20 BPE, 30 ALR, 75 SU