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Thursday

3 Min AMRAP X3

5 SLDL 135#/95#

4 Power Clean

3 Front Squats

2 Split Jerks

Rest 2 minutes

Athlete will perform the 3 minute AMRAP with the four movements described above. This is to be done 3 times with a 2 minute break between each round. The weight stays consistent across all lifts.

Endurance @ Eli Whitney Museum

4, 5 or 6 Prospect to Albertus

On odd intervals recover with a walk/jog back down

On even intervals sprint down recover at the bottom 3 minutes

Friday

Buy-in: 2 X 20 Back Extensions

WOD: 3 RFT

500 Meter Row

2 Rope Climbs

Max Rep Ring Dips

Saturday

Hero WOD “Hollbrook”

10 Round – Each for Time

5 Thrusters 115#/85#

10 Pullups

100 Meter Sprint

1 minute Rest

Sunday

Amnesty

Athletes have the option of making up a workout missed during the week.

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