Regular Schedule this week.

Monday

B) Bench press  

8-8-8-8-8

C)”Andy’s Bday wod”

AMRAP18 

200m run

16/12 cal row 

15 sit ups

6  DB (Single arm each arm) clean n jerks.

Tuesday

B) Properly prep/mobilize for Work on skill and up to a heavy power snatch. 

C)Tony Bazaan’s Bday wod. 

28-19-6 

Power Snatches 75/55

Pull ups

90 double unders/singles after each round. 

Wednesday 

Warm up to wod weight, mobilize, instruction and prep for the final Lurong Living Challenge wod 5. 

8min amrap of the following barbell complex. 

5 deadlifts 

4 hang power cleans

3 front squats 

2 shoulder to over head

1 ground to overhead. 

Thursday 

Muscle up skills drill and prep. 

C) hero wod 

“Schlitz” 

4x 

400m run

4 Muscle ups 

40 double unders (80 singles)

Friday 

Back Squat 

Build to a heavy set of 3. 

10-8-5-3-3

C)Ro’s Bday wod

Amrap6  of 

15-12-9

KB swings (Russian) 70/53

Squat clean 135/95

Cal row

Rest 5 min.... then

Amrap6 of 

Kb swings (same as above)

Squat cleans 115/80

Cal row

Saturday 

B) Prep/instruction and warm up for long  wod. 

C). Team of 3 one works 2 rest. 

30 min cap. 

90/60 cal row or bike

60 Box jumps 24/20

60 thrusters 95/65

60 toes to bar

60 burpees

800m run.  All run together. 

60 burpees

60 toes to bar

60 thrusters

60BOx jumpS

90/60 cal row