Wednesday  A.  Strict Press Cycle 1 Week 3 Off of 90% 1RM 5@75% 3@85% 1+@95% B.  6 Rounds  6 Shoulder to overhead 135/95 105/75 95/65 60 over the bar lateral hops 6 ring/ p-bar dips

Tuesday  Tuesday’s wod A. Emotm 8 minutes  1 Snatch building to today’s heavy with good form B. 3 Rounds 800 meter row or run 30 Alternating DB power snatch 15 burpees

Monday  A.  Back Squat Cycle 1 Week 3  Of 90% 1RM 5@75% 3@85% 1+@95% B. For Time  (20 min time cap) 25 toes-to-bars 50 double-unders 15 squat cleans (115/65 lbs) 25 toes-to-bars 50 double-unders 13 squat cleans (135/85) 25 toes-to-bars 50 double-unders 11 squat cleans (155/105 lbs) 25 toes-to-bars 50 double-unders 9 squat cleans (185/125…

Sunday  9:00 Yoga 10:00am Open Gym Make a wod you missed during the week or work on your weaknesses.

A.  Handstand work B.    “Josh” For time: 95/65 pound Overhead squat, 21 reps 42 Pull-ups 95/65 pound Overhead squat, 15 reps 30 Pull-ups 95/65 pound Overhead squat, 9 reps 18 Pull-ups U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near…

Friday  A.  Dead Lift Cycle 1 Week 2 Off of 90% 1RM 3@70%  3@80% 3+@90% B.   Three rounds for time of: 15 Wall Ball Shots 15 Deadlifts  155/135  135/95  Rest 1 minute: Then, Three Rounds  15 V – Ups :30 plank hold

Thursday  A.  Bench Press Cycle 1 Week 2 Off of 90% 1RM 3@7% 3@80% 3+@90% B. AMRAP 20 Minutes  25 Air Squats 40′ man makers 10 DB Cleans 80′ Burpee Broad Jumps

Wednesday  A.  Strict Press Cycle 1 Week 2 Off of 90% 1RM 3@70% 3@80% 3+@90% B.  For time: 500 m Row / 500m run 50 Double-Unders 5 Front Squats with 75- 80% of 1-RM 400m Row / 400m run  40 Double-Unders 4 Front Squats 300m Row / 300m run 30 Double-Unders 3 Front Squats 200m…

Tuesday  A.  EMOTM for 8 Minutes  1-5  Bar Muscle ups/Box jump Bar m/u’s Pick a number you can consistently achieve.   B.  4 rounds  7 clean and jerk 135/95 105/75 95/65 7 burpee box jump overs 7 ring dips

Monday  A.  Back Squat Cycle 1 Week 2 Of 90% of 1RM 3@70% 3@80% 3@90% B.  Randy For Time 75 Power Snatches (75/55 lbs)

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