MONDAY 5-27-19

CLASS @ 9 AM ONLY

WOD

20 MIN AMRAP

Row 500 M

25 situps

run 400 M

15 Russian KB Swings

WOD

Bench press

3x8-12 @ 60-70%

Back Squat

3x8-12 60-70%

Band Tricep Extension

3x20

Seal Walk

3x50-100 FT

DB Side Bends

3x8-12

WOD

3 Rounds

Run 800 M

15 DB Snatches Right Arm

15 DB Snatches Left Arm

100 FT Walking Lunge

WOD

Row 1000 Meters

Then

5 Rounds of
Hang power cleans

10-8-6-4-2

50 Double unders

Then

Run 400 meters

WOD

Deadlift

5x2-3 @75-80%

10-8-6-4-2

Strict Press

Strict Pullups

Rest 1-2 MINs after each round

teams

12 MIN AMRAP

Row 300/250

15 Pushups

10 GHD sit-ups

4 Rounds

10 DB Thrusters

50 DB walking LUnge

12 MIN time cap

WOD

4 Rounds For time

Run 400 M

12 Barbell Bent Over Rows

15 Burpees over the bar

After Party

Strict Pullups

3x4-8

DB one Arm Lateral Raise

3x8-10

WOD

Back Squat

5x5 @ 65-75%

Bench Press

5x5 65-75%

5 MIN Max Cal Row