Thursday 1/25/18......STOH, pull ups, wallball

AMRAP- 14

     7 shoulder to overhead
     14 pull ups
     21 wallballs

Strength: Shoulders - strict press 4x3

Tuesday 1/23/18...... lunge ladder

4 rounds: each for reps and rounds

AMRAP- 4

5-10-15-20-25..... weighted lunges

10-20-30-40-50... Dubs

Rest 2 minutes and repeat

Monday 1/22/18.... Fight club

Metcon for time:

50 Deadlift (95/135)
25 bar facing burpees
Rest 2 minutes

40 Front squats (95/135)
20 bar facing burpees
Rest 2 minutes

30 Hang power cleans (95/135)
15 bar facing burpees

Sunday 1/21/18...... Row, hspu, pull ups

3 rounds for time:

21 calorie row
15 hand stand push ups ( sub strict presses)
9 pull ups

Saturday 1/20/18....... strongman wod

8 Rounds:

     1 heavy stone to shoulder
     3 strict press
     5 Back squats ( body weight)

Friday 1/19/18

AMRAP- 25

10 power cleans
20 sit ups
30 DUBs
400 Meter row
50 ft single arm farmer carry

Thursday 1/18/18........ Death by KB swing

#1. EMOM - 12 alternating
     Odd - 3 power cleans
     Even - 6 pull ups


#2. Death by KB swings
     With a continuous running clock:
      Do 2 KB swings the first minute
     Do 4 KB swings the second minute
     * continue adding 2 swings every minute until your no longer to finish within the minute