FRIDAY
“Down Payment”

Strength
Bent Over Rows 1130 (1 sec pull, 1 sec hold, 3 sec descent, no rest on ground)
5 x 4 reps

WOD
5 Min AMRAP:
800m Run (Scale to 600m if needed)
Max Push Press 95/65 FB: 115/75

Rest 3 min...

5 Min AMRAP
60/50 Cal Row
Max Wall Balls 20/14

Rest 3 min...

5 Min AMRAP
50/40 Cal ABike
Max Alternating DB Snatch 35/25 FB: DB Squat Snatch

THURSDAY
“Clean Slate”

Strength
Pause Front Squat 5 sets x 3 reps (2” pause in bottom position) starting at 55%

WOD
400m Run
10 Hang Power Cleans 115/75 FB: 135/95
20 Push-ups FB: 15 HSPU
400m Run
10 Power Cleans (same load)
20 Push-ups FB: 15 HSPU
400m Run
10 Squat Cleans (same load)
20 Push-ups FB: 15 HSPU

WEDNESDAY
“Gymnasty”

Stability Drills
2 Sets (any order, rest as needed)
1. Chin Over the Bar Hold 20-60”
2. Dble OH Waiters Walk (KB or DB) down and back gym length
3. 4 TGUs as heavy or awkward as possible

WOD
15-12-9-6-3
Burpee Pull-ups (Scale to Burpees first, then assisted pull-ups 15-15, 12-12...etc)
Goblet Squats 53/35 FB: Alternating Pistols
DB Front Racked Lunges 35/25 (each leg counts as 1 rep)

TUESDAY
“A Little Build Up”

Strength
3 Strict Press + 2 Push Press + 1 Push Jerk (Build over 6 sets)

WOD
12 Min AMRAP
5 DB Man-makers (renegade row + g2oh (not through a squat) 35/25
10 KB Swings 53/35 FB: 70/53
20 Double Unders
5 DB Man-makers
20 KB Swings
30 Double Unders
5 DB Man-makers
30 KBS
40 Double Unders
5...
40...
50...

MONDAY
“Daniel”

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

WOD
50 Pull-ups (Option to Scale to 30)
400m run
21 Thrusters 95/65
800m Run
21 Thrusters
400m Run
50 Pull-ups (Option to Scale to 30)

Monday's morning class schedule :
6am On-ramp,
8am and 9am regular classes, then Felix brunch at 10am.

Evening schedule is 5:30pm regular class.
7:30pm On-ramp.

Note: I personally will be doing the workout tomorrow at 4:30pm if anyone would like to join me :)