Sunday Row

        5 Rounds for time:

Row 200

5 Hang power cleans 

10 Wall ball

Saturday

 

Thursday

Farmer Carry

 #1. Strength- Farmer carry (50 meters)

          5 attempts to find heaviest weight

#2. Conditioning: ABS ON FIRE

          EMOM until 100 TTB completed

          Even: 7 DB Bench press + amrap TTB

          Odd: Rest

#3. Fnisher: Flight simulator 

10-20-30-40-50-60-70-80-90-100

DUBs

Saturday

Conditioning (3 AMRAPS)

#1. AMRAP-6

          5 Deadlifts 

          10 KB swings

Rest 1 minute 

#2. AMRAP- 6

          5 Power cleans

          10 jump squats 

Rest 1 minute

#3. AMRAP-6

          5 Snatches

          10 sit ups

Finisher……. Dubs and DB snatches

Open Wod 17.5

 

Thursday

 

Tuesday from HQ

 

Sunday Team Wod

 Row 3000 meters

Partner 1 rows

Partner 2 does wall sit

Partner 3 does DB snatches

Switch every 200 meters until you get to 3000 meters

Saturday

 Conditioning:

#1. 

  #2. 

100 DUBS

then….

6 Rounds:

5 Front squats (135/90)

10 pull ups

15 Deadlifts (135/90)

Friday

 EMOM-10

1 Clean

3 Burpees 

5 squats

Thursday

5 ROUNDS FOR TIME 12 Wallballs 24 DUBS 12 SDLHP HEAVY CARRY 100 meters Or this one 5 ROUNDS FOR TIME 10 BURPEES 10 HPC (95/65) 10 WALLBALLS 10 SDLHP 20 DUBS

Tuesday

Sunday

strength: Bench press Conditioning: JACK

Saturday

Friday

Tuesday

 

Monday

 

Sunday

#1. Shoulders

        Amrap 10

25 dubs

10 pull ups 

25 dubs

10 wallballs 

Then

Saturday