Saturday

           Nasty Girls

50 squats

7 muscle ups

10 hang cleans (95/135)

 * sub pull ups x3 for muscle ups

Thursday

           Sled day

Sled push 25 meters

Sled pull 25 meters

25 sit-ups 

25 Dubs

Sunday. HYROX

         HYROX ENGINE

     AMRAP 10

200 meter Row

20 wallballs 

100 meter farmer carry

  Rest 2 minutes

      AMRAP 10

200 meter Ski

8 burpees 

20 KB swings

   Rest 2 minutes

       AMRAP 10

200 meter run

10 squat jumps

10 DB deadlifts

Saturday

           WOD- Helen

     3 Rounds for time 

21 KB swings

12 Pull ups

400 meter run

———————————-

Another option 

       For time

400 meters run/row/ski

21 KB swings

15 Cleans

9 pull ups

50 Dubs

21 KB swings

15 Cleans

9 Pull ups

400 meter Run row ski 

 

Closer: 4 rounds

:30 sit ups

:30 wall balls

:30 wall sit w/ bicep curl

Friday HQ

  From HQ

100 Dubs

   60 DB deadlifts 

100 Dubs

    45 DB HPC

100 Dubs

     30 DB push jerks

50#/ 70#

Sled Day!

        Sled Day 10 Rounds

Push sled 25 meters

Pull back 25 meters

10 Sumo deadlifts

10 weighted Box step up and overs

Wednesday

      5-10-15-20-25-30

  Row

Burpees

Wallballs

——————-

          The Ghost - 6 rounds

 1:00 max cal. Row

 1:00 max DUBS

 1:00 max Burpees

 1:00 Rest