Warm up-

Row 500m
25 empty bar strict presses
Strength
Strict press
5,5,5,5,5+ add 5 pounds to the number you were working with the last 4 weeks
5+ set is at 85%

Wod-

Week day team wod- Teams of 2
12 minute time cap Split work however you want.
Row 1500 (rx) or Row 1000 (scaled)
With remaining time perform power cleans SCORE IS TOTAL POUNDS MOVED, YOU AND YOU PARTNER DECIDE THE WEIGHT BUT YOU ONLY GET ONE BAR

Keep track of your reps and do the math at the end. if you and your partner choose 135 for the weight and do 100 cleans your score is 13500 pounds.
If you do 225 for 56 reps that 225 times 56=12,600

*pick a weight that you wont have to take breaks with.

Front Squat
5,5,5,5,5

Wod- Staggered starts if we have more than 4 more rope climbers

8 rope climbs (sub scaled rope climb laying of floor pulling up 16 times) or 40 ring rows
Run 800M run
80 slam balls

Warm up-
Core work
3 Rounds
20 sit ups
1 minute of plank
1 minute of hollow hold

Strength
Deadlifts- Light 7’s Clean up your form.
7,7,7,7,7

Wod-
Double Under DT (Pick a sensible weight-this wod is no joke, we will help you pick a weight, something you can keep moving with)
5 Rounds (15 minute cap) Its better to pick the right weight and finish than to pick too heavy of a weight and be time capped
20 doubles
12 deadlifts 155/115
9 hang cleans
6 shoulder to overhead

Strength- Snatch
FORM! from the ground. Sets of 2, add a squat if you are ready.

Wod- 25 minute time cap- Do this is any order

60 Wall Balls
60 Kb swings 55/35
60 Cals on the bike
60 Cals on the rower
60 Burpees.
60 Double unders

***Rx athletes push yourself by starting on the bikes!!

Warm up-

2 rounds
Run 400
25 sit ups

Strength
Strict press, sets of 7

7,7,7,7,light weight, stirct.. good form 60 percent-ish
Between sets up do max strict pull ups, or ring rows.

Wod-

5 rounds for time
9 Thrusters 135/95
9 Pull Ups
Run 200