Sunday- whitten

      Hero Wod : WHITTEN

5 Rounds for time 

     22 KB swings

      22 Box jumps

     400 meter run

     22 Burpees 

     22 wallbals

…or

     3 Rounds for time

10 KB swing

25 meter Farmer carry

250 run

25 meter Farmer carry

10 SDLHP or front squats

Saturday

         AMRAP-15

2 hang powerclean

2 push ups

10 dubs

4 hang powerclean

4 push ups

20 dubs

6 hang power cleans

6 push ups

30 dubs

* continue adding 2 reps and 10 dubs until time runs out

Thursday

 

Thursday

 For time: 10-8-6-4-2-4-6-8-10

     Deadlifts 

     3 pull ups

     200 meter row

* add weight as reps decrease 

  Decrease weight as reps increase

Saturday

 Hero Wod - JACK

AMRAP-20

10 push press

10 Kb swings

10 box jumps

Thursday

 For time: Row 2K

EMOM get off rower and do 5 KB swings

Finisher: sled 

Wednesday

       AMRAP-25

400 meter run

30 DUBS

200 meter farmer carry

10 slam balls

5 pull ups

Monday

 

Sunday

 

Sunday

 STRENGTH: Bench press

Saturday

 

Saturday

 Or this one

Thursday

Wednesday

      

Sunday

 

* last time: Matt-175#, Lynn-165#, Mo-105#

Saturday

 Matt said he smiled through the whole workout 🤔

Saturday

 

Thursday

        —————————————————

Wednesday

        Deadlift Ladder

1-2-3-4-5-6-7-8-9-10 Deadlifts 

10 wallballs + 20 sit ups on dashes

Sunday

         THE CHIEF IS DEAD

Amrap-4

3 Power cleans

6 push ups

9 squats

12 Deadlifts 

       Rest 90 seconds

Repeat for total of 5 Amrap-4

Saturday