Monday - 08/28/17

Strength: 
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set

WOD: For 4 cycles:
AMRAP in 3 mins of:
Run, 200 m
25 AbMat Sit-ups
For each cycle restart the AMRAP.

Tuesday - 08/29/17

WOD: 9 rounds for time of:
12 Dumbbell Deadlifts, 50/35 lbs
6 Burpees
3 Dumbbell Hang Cleans, 50/35 lbs

Wednesday - 08/30/17

Strength: Squat Snatch 5-5-5-5-5
Use the heaviest weight you can for each set.

WOD:  For Time:
800 m Run
1000 m Row
800 m Run

Thursday - 08/31/17

WOD: 15-12-9-6-3 reps, for time of:
Box Jump, 24/20 in
Kettlebell Swing, 53/35 lbs
Push-up
Wall Ball, 20/14 lbs

Friday - 09/01/17

WOD: Complete as many rounds as possible in 20 mins of:
5 Front Squats, 125/85 lbs
10 Push Jerks, 125/85 lbs
50 Double Unders

Saturday - 09/02/17
 

WOD Hero: Badger
3 rounds for time of:
30 Squat Cleans, 95/65 lbs
30 Pull-ups
Run, 800 m

Sunday - 09/03/17

Oly Class 10-11 AM
Open Gym 11-1PM