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Weekly WODs: 8/7/17-8/11/17

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MONDAY

*T2B drill & med ball situps

WOD:

13-11-8-6-4-2
Deadball clean shoulder toss
Box jumps

TUESDAY

L-hang & pistols

WOD:

21-15-9
Sumo DL (115/85)
HRPU
T2B

Wednesday

*Build to heavy double front squat

WOD (FGB-style)

Calorie row
Single unders
Back rack front lunge (95/65)
Push press (95/65)
American swings (53/35)

THURSDAY

*Weighted max plank hold (or PVC down back to ensure form 1x), candlesticks, & midline work

WOD:

3 RFT

10 pull ups
20 burpees
30 sit ups

FRIDAY

*OH squat for form and balance

WOD:

“DT”

5 RFT of:
12 Deadlifts (155)
9 Hang Power Cleans
6 Push Jerks

*Intended stimulus: approximately 6-9 minutes of work with great form. Please choose working weight accordingly (we will help you with this).