Tuesday May 15th WOD

Core: Tabata (20sec/10 off)

Elbow Planks 4 rds

Super Mans 4 rds


Stiff Leg Deadlifts 4x8


10 Rds or 20min (what ever comes first)

15 Pull ups 18 DB Alternating Step ups OR Back Rack Alternating Step Ups (9 each leg) DBs# (40/25)

Barbell (75/55)

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Tuesday July 27th WOD

Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(