(240) 317-5303

Thursday 10/1

6 rounds for time

8 burpee box jumps (24/20)

5 clean and jerk (135/95)

8 DB overhead Lunges (50/35)

L2 (115/85)

L1 (95/65)

Tuesday 9/29

Strength

3,3,3,3,3

Push jerk

Build in weight

21-15-9

Power cleans (115/85)

Hand release push ups

Then

21-15-9

Push jerk (115/85)

Toes to bar

L2 (95/65)

L1 (75/55)

Monday 9/28

Skill

Pistols

WOD

18-12-6

Single Arm Devil Press (50/35)

DB Box Step Up (50/35)

400m Run

L2 (35/25)

L1 (25/20)

Saturday 9/26

3RFT

25 Wall balls (20/14)

20 alt db snatch (50/35)

600m

L2 (20/14) (35/25) 400

L1 (14/10) (25/20) 400

Friday 9/25

For time

50/35 cal row

40 KB swings (2/1.5)

30 push press (115/85)

40 KB swings

50/35 cal row

L2 (1.5/1) (95/65)

L1 (1/.75) (45/35)

Thursday 9/24

Skill

10min

Pull up progressions

WOD

27-21-15-9

Thrusters (75/55)

Pull ups

Burpees over bar

SC: (45/35

Tuesday 9/22

Strength

15min

 build to heavy power snatch

4 RFT

15 power snatch (95/65)

15 box jumps

15 toes to bar

L2: (75/55)

L1: (45/35)

Monday 9/21

Skill

20min

Handstand Progressions

WOD

10min AMRAP

1,2,3…

HSPU

Chest to bars