Monday

 Conditioning Wod: 10 rounds

       8 Bench press 

       8 Bent over Rows

       8 Thrusters 

Closer -  20-15-10-5

Wallballs 

Kettlebells

Heavy carry 100 meters

Sunday

 Warm up: 

AMRAP-10 

LADDER- 5-10-15-20-25……

     Wallballs 

5 DB HPC between every set of wallballs

CONDITIONING:

Quality core work

       EMOM-15

Min.1. Max sit ups

Min.2. Rest

Min.3 plank

Min.4. Rest 

Min.5. Max leg lifts 

Min.6. Rest

Min.7. Max Russian twists

Min.8. Rest

Min.9. Hollow rock

Min.10. Rest

Min.11. Max crunch

Min.12. Rest

Min.13. Max sit ups

Min.14. Rest

Min.15. Max flutter kicks

Saturday

 Jon’s Wods

#1. For time: 21-18-15-12-9-6-3

       Deadlifts (adding weight on even rounds)

        5 burpees + 30 DUBS

OR……

#2.    In 3 minutes

     75 DUBS

     15 KB swings

     Max deadlifts (heavy)

     Rest 1 minute

Continue until you reach 70 deadlifts

   

Friday

 

Lynn’s back

 

Still strong - 75# power cleans for todays wod

Thursday

 

Option #2.

Wednesday

 

Finisher: AMRAP-7

20 DB Snatches

20 Abmat sit-ups