MONDAY
Score Time
5-10-15-20-25
Chest to bar
single DB push press 35/50
-complete 30 double unders after each round
*DB- switch every 5 reps
TC 15
-the floor is lava
TUESDAY
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
rest 3 mins
WEDNESDAY
Score Time
2 Rounds
60 wall-ball shots (14/20 lb) (9/10 ft)
40 toes-to-bars
30 push-ups
20 power cleans 135/95
TC 25
THURSDAY
3-3-2-2-1-1-1-1
Start at 60%
rest 2 mins
Score Reps
EMOM 10
2-5 HSPU
-start in lock out
-lower for 2 secs each rep
-build risers to stay safe!
FRIDAY
Score Time
TC 24
SATURDAY
Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for
TEAM WOD 9:15am
