Thursday

 

Wednesday

 

Tuesday

 

Sub run for row 400 meters

Sunday results

 

Sunday

 E3MOM

75 Dubs

15 KB swings

Amrap deadlift in remaining time

REST 1 minute

Strength: Bench

Drop sets

Saturday results

 

Saturday

        HOLLEYMAN

Last time:

Thursday

     Amrap-15

3-6-9-12…..

Burpees

KB swings (53/35)

Hang power cleans (125/85)

* adding 3 reps each round

Tuesday

 24.3

EMOM-25

25 DUBS

20 KB SWINGS

15 WALLBALLS

10 HPC

REST

Sundays wod

 

Sunday

 

Friday

 

Thursday

        7 Rounds for time:

7 snatches

7 SDLHP

100 meter farmer carry(53/35)

Or

30-20-10-5

Front squats (115/75)

KB swings

100 meter Farmer carry (53/35)

Tuesday

 

Sunday

          EMOM-24

Odd: 5 Front squats (115/75#)

          10 wallballs

Even: 5 Push jerks (115/75#)

           10 KB swings

24.2

 

Saturday

 

Rest 2 minutes and repeat

Or     7 Rounds:

       7 power cleans (heavy but unbroken)

        14 wall balls

       21 sit ups

Closer:     30-20-10

              Back extensions 

              Sit ups

Thursday

     21-18-15-12-9-6-3

Deadlifts (adding weight on the evens)

5 burpees + 30 DUBS/ 60 singles btw rounds

Wednesday

 From HQ

Monday

 From HQ

24.1