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Saturday

Warmup: Coaches Choice

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Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday Group Conditioning - Everyone welcome ~Even non-members

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Monday

 

MONDAY

Warmup: 10 minutes of

1 dumpster dash

10 reverse hypers

20 ab mat situps

30 jump rope ~ singles

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Buy-in: 4x15 Weighted Ring Rows

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Strength: OHS 3x3, 3x2, 3x1

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WOD: 4 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

Rest 2 minutes

WOD: 3 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

Rest 90 Seconds

WOD: 2 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

Rest 1 minute

WOD: 1 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

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Sellout: Bench 5x3 with 10 plate raises after each set

 

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