Sunday 8/25/19...... Deadlifts and Medball cleans

#1. Strength: Farmer carry-25 meters (increasing weight each round)

#2. Conditioning:


     AMRAP-6

       7 deadlifts (light)
       7 medball cleans

* rest 2 minutes

      AMRAP-5

       5 deadlifts ( heavier)
       5 medball cleans

* rest 2 minutes

     AMRAP- 4

       3 deadlifts
       3 medball cleans ( heaviest)

Tuesday 8/20/19..... push press, KB swings, box jumps

Conditioning: AMRAP-15

     10 Push Press

     10 KB swings

     10 box jumps

Sunday 8/18/2019.... row, sit ups,HPC

AMRAP- 18

     15/12 calorie row

     15 sit ups

     15 Hang power cleans (95/65)

FINISHER- Accumulate 5 minutes in wall sits

Thursday 8/8/2019.... deadlift, push up, KB swings

Conditioning: 10 rounds for time

       10 deadlifts
       10 push ups
       10 KB swi gs

Sunday 8/4/19.... front squats, then thrusters

#1. Strength: Front squats. 5x3

#2. Conditioning: Partner WOD

     100 thrusters
     * partner holds wall sit

     1000 meter row
     * partner holds plank


or..... 17.5 scaled

     10 rounds for time

     9 thrusters (65/45)
     35 singles