This Thursday is the Fundrasier at the shooting range and fundraiser Saturday at Brazil strength; fl

Monday. 

Hero wod "the Dallas 5"

(5 min of work 1 min of rest til done, score is total reps) 5 stations. 

5 min of burpees

1 min rest

5 min of 7 deadlifts 155/115

               7 box jumps 24/20

1 min rest 

5 min of Turkish get ups 35/18 (kbs) or 40/20 (dbs) 

1 min rest 

5 min of 7 power snatches 75/45

               7 push ups (hr)

1 min rest 

5 min of Cal Row 

Tuesday 

Work up to a heavy complex of 

1 front squats

1 thruster

3 back squats 

1 OH squat 

"Jackie"

1000m row

50 thrusters 45/35

30 pull ups

Wednesday 

Strict press 5x4

DB bicep curls 5x12 (each arm)

B)for time

50 box jumps 24/20

50 kb swings 53/35

50 knees to elbows

50 wall balls 

50 push ups (hr)

Thursday 

Work up to a heavy complex of

1 clean 

2 front squats. 

B)27-21-15-9

Squat cleans 95/65

Ring dips

Friday 

Work to a heavy complex off the rack 

4 front racked lunges 

1 Jerk 

B)for time

50 jumping lunges (alt total lunges)

50 pull ups

50 push presses 100/70

50 super mans/back extensions (GHD)

50 burpees on plate aka target burpees (as they are done at target according to Hugo)

Saturday 

Max out Saturday 

B) partner wod 

Teams of 2 one works at a time. 

100 double unders (300 singles)

90 sit ups

80 ball slams 30/20

70 wall balls 24/20

60 hang power cleans 95/65

50 Russian twists (total)

400m run (both run sharing med ball duties)

30 toes to bar

20 thrusters 

10 burpees over bar

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