May 19-25

Monday

Heavy Lift

Thruster ladder
Do one thruster every minute going up 10lb each min. Each thruster is worth one point. Between thrusters you can earn extra points by jump roping. 10 doubleunders=1 point, 30 singles=1 point. You have 10 minutes to accumulate points
Womans thruster weights
35-125
Mens thruster weights
65-155

Set your bars before you start. If you fail on the thrusters jump rope until the 10 min time limit.

WOD

3 rnds
800 run
30 dumb bell cleans 50#/30#
30 burpees

Tuesday

Heavy Lift

Shoulder press
5-3-1
75%,80%, 90%

WOD

20 min AMRAP
400 run
3 rnds
5 pull ups
10 push ups
15 body weight squats

Wednesday

Heavy lift

Sally @ your last completed 3x20 weight

WOD

Run 1600
rest 3 min
run 1200
rest 2 min
run 800
rest 1min
run 400

Thur

OFF

Friday

Team WOD

2:00 Tabata's - 20 sec on 10 off
squats - situps
push ups - pull ups
double unders - deadlifts 195/135
OH Lunges 45/25 - KB swings 55/45
Burpees - 100 meter run

Total reps is points every team member must complete every exercise

Saturday

WOD

"STU"
Buy in
100 wall balls
3rnds
10 squat cleans
3x 90% deadlifts
10 handstand push ups
Buy out
100 wall balls