Wednesday

Main – WOD

Deadlift (25 Reps @ 150% BW)

Break into as few rounds as necessary–but partition as needed

Metcon (5 Rounds for reps)

2 Minute drills:
Ring rows
Push ups
Sit ups
Lunges
Squats

Tuesday

Main – WOD

The Widow Maker (AMRAP – Rounds)

EMOM for 20 minute:
5 Cleans 115/80
5 Push Jerks 115/80
5 Push Ups
Team WOD. Partner 1 works through the minute, partner 2 may start the next minute as long as partner 1 is performing push ups

Friday

Main – WOD

Pull up (Weighted pull ups, 1rm)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Tuesday

Main – WOD

Back Squat (3,3,3,3,3,3,3)

Metcon (No Measure)

3 Rounds
25 Sit ups
10 Toes to bar
10 push ups

Monday

Main – WOD

Bench Press (2×25)

Metcon

Metcon (Time)

12-9-6

Deadlift (315/220)
Box jumps (24″/20″)
compare to 1/7/14