Wednesday 9/26/18

a. Bench press 3×5 then work to a heavy 1RM

b. 10 rounds for time:
– 1 rope climb
– 5 handstand push ups
– 5 burpee box jumps

Tuesday – 9/25/18

WOD
a. AMRAP in 10 minutes
– 2-4-6-8-10…
– Squat cleans (95,65)
– Toes to bar

b. 4 rounds for time: rest as needed between round
– 1 minute plan
– 1 minute superman hold

4p Kettlebell
Press focus

Monday – 9/24/18

a. Back squat 3×5 then work to a heavy 1RM

b. For time:
– 10 tire flips
– 20 sit ups
– 30 pistols
– 40 sit ups
– 50 push ups
– 60 sit ups
– 70 american swings (44,26)

Saturday – 9/22/18

8am Kettlebell
2 rds:
– 5 burpees
– 10 squat cleans
– 15 weighted lunges
– 20 swings
– 25 abmat situps

Finisher

9am WOD

a. AMRAP in 15 minutes:
– Sled pull to no parking and back (135,95)
– 15 wall balls (20,14)

b. 4 rounds:
– 5 strict pull ups (weighted if possible)
– 10 hand release push ups
– 25 sit ups

10am Olympic Lifting