Mon 09/16/19

5 x 2 Strict Press

4 rounds for time of:
200m run
15 Wallballs 20#/14#
30 Double Unders

Tues 09/17/19

5 x 2 Front Squat

for time:
(descending/ascending ladder)
10-9-8…1 / 1-2-3…10
rep rounds of:
Power Clean 135#/95#
Pull Ups
(beat your time from 8/16)

6:30pm Women’s Workout Class w/ Coach Kelly

Wed 09/18/19

5 x 5 Bench Press

for time:
1000m row
25 KB Swings 53#/35#
25 Burpees
500m row
15 KB Swings
15 Burpees
250m row

Thurs 09/19/19

for time:
12 Deadlifts @ 125% bodyweight
3 parking lot-lap 2KB Farmer Carry 53#/35#
2 turf-lap Sled Push 120#/70#
1 parking lot-lap 2KB front-rack Carry 53#/35#

6:30pm Mapogos Barbell Olympic Lifting

Fri 09/20/19

5 x 2 Overhead Squat

AMRAP in 10 minutes of:
8 Toes to Bar
10 Push Ups
12 Box Jumps 24″/20″

Sat 09/21/19 / Sun 09/22/19

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting