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“Get comfortable with heavy and oddly shaped objects”

Saturday Partner WOD 830am/930-1100

Partner WOD: 35 minute time cap

50 Box Jumps 24/20

100 Kettlebell Swings 55/35

50 Pullups

100 Walking Lunges

50 Knees To Elbow

100 Supermans (Back Extensions)

50 Push Press 95/65

100 Double Unders

50 Burpees

100 Wallball Shots 20/14

*Athletes will split work load at no more than 10 repetitions

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Wednesday 6am, 745, 9am, 12-1 (OG), 530pm, 630pm

WOD: AMRAP 20:

40 cal row/50 cal airdyne

30 Situps

20 Box Jumps 24/20

10 Handstand Pushups

*After the 10 HSPU, athletes will start back at the top until time has expired

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Tuesday 6am, 745, 9am, 12-1 (OG), 530, 630pm

WOD A: Athlete Choice- Find A Heavy 10 Rep Deadlift or Muscle Up practice

WOD B: 2 RFT:

15 DL 225/155

10 Bar Facing Burpees

5 MUs

*2 C2B Pullups/Pullups/Ring Rows & 2 Ring Dips per MU

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Monday 6am, 745, 9am, 12-1 (OG), 530pm, 630pm

Strength: 15 minutes to Find Heavy Overhead Squat

WOD: For Time

200m Run

15 OHS 95/65

200m Run

10 OHS 115/75

200m Run

5 OHS 135/95

200m Run

10 OHS 115/75

200m Run

15 OHS 95/65

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Sunday 830 WOD/930-1100 Open Gym

Rx’d Workout

Complete as many reps as possible in 10 minutes of:

3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs

6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift Women use a 20-in. box, 155-lb. deadlift

Scaled Workout

Complete as many reps as possible in 10 minutes of:

3 synchronized burpee step-overs
3 synchronized deadlifts
6 synchronized burpee step-overs

6 synchronized deadlifts
9 synchronized burpee step-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise per round.

Men use a 20-in. box, 155-lb. deadlift Women use a 20-in. box, 105-lb. deadlift