June 3rd - June 7th - Closed June 8th/9th for USAW Course

Hi Guys, just a reminder that this week we will be closed on Saturday and Sunday to hose the USAW level 1 course. Thank you for your understanding and for those of you going, have fun!

Monday

Strength:
Front Squat
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

WOD:

21 OH Squats 135/95
50 Double Unders
50 Sit-Ups
15 Front Squats 135/95
40 Double Unders
9 Back Squats 135/95
30 Double Unders
30 Sit-Ups

Tuesday

Strength:

1 Power Clean - 1 Push Jerk - 1 Split Jerk
*post heaviest load*

WOD:

50-40-30
KB Swings 53/35
Burpees
For Time.

Wednesday

Strength:

Push Press (+10% of your OH 1RM)
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
5+ @ 85%

WOD:

You have 3 Minutes to:
Row 250m
Max effort pull-ups
Rest 90 Seconds
Then 3 Minutes to:
Row 250m
Max effort T2B
Rest 90 Seconds
Then 3 Minutes to:
Row 250m
Max effort deadlift 185/125

*Score is total number of combined max effort reps*

Thursday

Strength:

15 Minutes to establish 50' sled push (any stop means that attempt does not count, sled must move the whole way)

WOD:

3 Rounds for time of
15 power cleans 115/75
25' front rack lunge 115/75
15 push press 115/75
3 rope climbs

Friday

Strength:

Deadlift
From a deficit (stand on 45lb plates)

5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

WOD:

"Amanda"
9-7-5
Ring Muscle Ups
Squat Snatch 135/95


Saturday/Sunday:

Closed for USAW 1 Seminar


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