Open Gym 4-6pm

No open gym @ 5am.

Back Squat 5x3

 5 minutes 20 Dbl & 10 HR Pushups

     Rest 5

5 minutes 20 Squats & 10 Pullups  

 Open 14.4   

14 minute amrap

60 cal row

50 TTB

40 Wallball 20#-10'/14#-9'

30 Power Clean 135#/95#

20 muscle ups

In remaining time skill/goat work

Iron Eagle Prep

20 min: 3 rep max front squat

                1 bar. All team members can assist in changing weights. You can make as many attempts as possible in 20 min. score is total of best lifts from each team mate.

-5 min rest/transition

24 min AMRAP: 30 Double Unders (60 single plus 3 burpees)

                                  15 Snatches 75/55

Strength

Every 2 min: Strict Press: 5-4-3-2-1-2-3-4-5 increase load as reps decrease

MetCon

5 Rds for time:

10 KB Squat Clean Thrusters (60/30)

10 Burpees onto a 45# Plate

Run 300m

*1 kb/person. Alt arms 

Oly Lift Thursday

10 min- Mobility/Warm Up

20 min Snatch Practice- make at least 3 attempts at 75% or greater

20 min Clean and Jerk Practice- make at least 3 attempts at 75% or greater.

Let's set some PRs today!!!!!!!!!!!!!!!!!!!!!!

Post Wod: 5 min running clock: Plank hold. Every time you drop, perfrom 5 V-Ups then return to plank

Open Gym

5:00-6:30 AM

4:00-6:00 PM

1 mile Run
50 Wall Balls, 20/14
40 Box Jumps, 24/20
30 Burpees
20 HSPU

40 min Cap

20 min (10 rds)

                A.Against a 60 sec running clock: 10 thusters 95/65+ max rep Pull Ups

                Rest 60 sec

                -Score is total pullups

-rest 3-5min-

20 min (10 rds)

                B.Against a 60 sec running clock: 15 KB Swings (50/35) + Max Rep Double unders

                Rest 60 sec

                -score is total double unders

Team Row

Teams of 3-5

2:00 intervals

First team to 15,000m