Back from lockdown

Monday

A)warm up

B)wod prep/instruction

C)5x for reps

:30sec og back squats 135/95

:30sec of pull ups

:30sec of burpees.

bootcamp/Monday

same as CF

Tuesday

a) warm up

b)wod prep/instruction

c)EMOM 7x

min 1 -5 power cleans

min 2 -35 bar jumps

etc

bootcamp/Tuesday

same as cf

wednesday

a)warm up

b)wod prep/instruction

c)E3MOM 5x

10 strict press

20 box jumps 24/20

Thursday

a) warm up

b)wod prep/instruction

c)E2MOM 5x

5 deadlifts

d). 2min. Max cal bike erg.

friday

a)warm up

b)wod prep/instruction

c)EMOM 10

min1 -5 thruster (at heavy but unbroken weight)

min2 -50m farmer carry (ahap)

Saturday

A)warm up

B)wod prep/instruction

C)”Helen”

3x

400m run

21 American KB swings 53/35

12 pull ups.

sunday

closed for Baby daddy’s day.