Warm up
1000 m row
Str-deadlift 5-5-3(3-3-3)
Wod
21-15-9
Row for Calories
Deadlifts 225/135
Warm up: 3rds Cindy
Str/Skill: bench press 3-3-3
WOD
1000m row
100 push ups
10 power cleans 185/115
Cool down: stretch and roll
Warm up
1000 m row
Str-power cleans 5-5-5
Wod
5 power cleans 155/105
20 double unders
5 rounds for time
Cool down: 10-10-10 DB lateral shoulder raises
Warm Up: 3 rds of Cindy
Strength and Skill: press 3-3-3-1-1-1
WOD
100 lunges
50 box steps
25 burpees
50 box steps
100 lunges
Cool Down: stretch and roll
Lateral DB raises 10-10-10
Warm Up: 1000 m row
Strength and Skill: deadlift 5-5-5
WOD
Helen
400m run
21 know swings
12 pull-ups
3 rds for time
Cool Down: stretch and roll
DB curls 5 sets of 10
Warm Up: 2 minutes mountain climbers, 2 minutes jumping jacks, 15 med ball cleans
Strength and Skill: power clean 3-3-1-1-1
WOD
5 power cleans 155/105
10 over the bar burpees
5 rds for time
Cool Down: stretch and roll
Tricep pull down with band
5 sets of 10