Monday
Barbell Strength:
Deload week
WOD: 18.5
7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters (100/65)
Chest-to-bar pull-ups View full article »
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Monday
WOD: In 2 person teams
10 Minute AMRAP of:
3 Wall Climbs
6 Overhead walking lunges (45/25lb plate)
9 push-ups
2 Minute Rest
10 Minute AMRAP
9 Front Squats (95/65)
6 Kettlebell clean and jerks (53/35)
3 Rope Climbs
One person works other person is in Plank (Any kind) Switch as needed View full article »
Sunday
Run 120 minutes @ race pace View full article »
Monday
Barbell Strength:
Squat 1-1-1ME @ 80-90-95-100%
EMOM 10 min: 2 reps @ 80%
WOD:
“Grace”
For time:
30 clean and jerks (135/95) View full article »
Sunday
Run 10k @85% PR
Monday
Short Interval:
8 rounds
:45 hill sprints; rest 2:30m View full article »
Monday
WOD:
In coed teams of 4, complete:
160 snatches (75/45)
80 pull-ups
160 thrusters (75/45) View full article »