Warm up
3 rounds of Cindy
Str-Bench Press
5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%)
Wod
21-15-9
Shoulder to overhead 115/75
Over the bar burpees
For time
Cool down
3 sets of 10 DB curls
Warm up
3 rounds of Cindy
Str-Bench Press
5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%)
Wod
21-15-9
Shoulder to overhead 115/75
Over the bar burpees
For time
Cool down
3 sets of 10 DB curls
Warm up
5 min jump rope
15 med ball cleans
Str- Back squat
5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%)
Wod
800 m run
100 squats
400 m run
75 squats
200 m run
50 squats
For time
Cool down
3 sets of calf raises 25 reps
Warm up
5 min of jump rope
20 kb around the worlds
Str-Shoulder Press
5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%)
Wod
5 man makers
50 double unders.
3 rounds for time.
Cool down
3 sets of 10 DB lateral shoulder raises.
Warm up
1000 m row
100 flutter kicks.
Str-Deadlift
5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%)
Wod
21-15-9
KB swings 70/53
Box jumps 24/20
Cool down
3 sets of 15 reps Tricep band pull down
Warm up
3 rounds of Cindy
Str-Bench Press
5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%)
Wod
10-9-8-7-6-5-4-3-2-1
Floor press
Dead hand pull ups
Cool down
3 sets of 10 DB curls
Warm up
400 m run
20 lunges, 25 med ball sit ups
Str- Back squat
5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%)
Wod
2 front squats 155/105
2 pull ups
4 front squats
4 pull ups
6 FS
6 PU,8-8,10-10……..Ext
10 min AMRAP
Warm up
10 Turkish get ups
(Light)
Str- Press 5-5-3-5-5-5
Wod
5 box jumps
10 med ball cleans
15 sit ups
15 min AMRAP
Warm up 500 m row, 25 med ball cleans
Str/ deadlift 5/5/3/5/5
Wod
21/ 18/15/13/11/9/7/3/1
Kb swings 53/35
Ring dips
For time
WOD
500m row
75 lunges with DB 35/25
100 squats
15 minute AMRAP
MLK WOD
200 burpees for time