April 28- May3

This weeks warm up

5 min jump rope
10 toes to bar
20 overhead squats

Monday

Heavy lift

3x20 Back Squats
add 5-10% if you did 18-20 consecutive squats on each set last week.  Really push here try and get 20 pain is no excuse here.

"Nancy"

5 rnds
400 run
10 overhead squats 95/65

Tuesday

"Filthy Fifty"

Time
50 box jumps 24/20
50 jumping pull ups
50 kb swings 35/26
50 walking lunges
50 KTE
50 push press 45/35
50 good mornings 45/35
50 wall balls 20/14
50 burpees
50 double unders or 150 single

Wednesday

Heavy Lift

Death by clean at 80%
If you complete a round you must start the next do not give up every rep counts

 WOD

17 Min AMRAP
40 burpees
30 snatches 75/35
30 burpees
30 snatches 85/55
20 burpees
30 snatches 95/65
10 burpees
AMRAP snatch 115/75

Thur

OFF

 

Friday

Married Couple Competitive WOD

"Batman and Robin"
Partner A: 400 run
Partner B: AMRAP power cleans 135/95
Switch when partner returns from the run
Partner A: Run 400
Partner B: AMRAP back squat same weight
Partner A: Run 400
Partner B: double unders
Partner A: 400 run
Partner B: Burpees
 26 Minute Cap
Points:  1 point for every exercise complete accept burpees are 5 for one point and single unders are 3 for a point.  -.25 a point for every 10lbs reduced to the bar.  If you complete before the 26 minute cap add 5 points for every 30 seconds before cap you complete.

 

Saturday

"Justine"
Time
1 mile run
100 push ups
100 thrusters
100 wall balls
100 burpees
1 mile run