* DISCLAIMER : These workouts are always subject to change! *

MONDAY
* Take today to focus on either the heavier deadlift OR the toes to bar! Scale the other to give yourself time to focus on the one you want! *

Every 5 minutes for 15 minutes
21 Deadlifts 225/155
15 Lateral Burpees
9 Toes to Bar
(SCORE = Slowest Round)
(GOAL = 4 minutes or less)

STRENGTH - Build to heavier than WOD weight in
Every 90 seconds for 9 minutes (6 rounds):
5 Deadlifts

TUESDAY
* Get upside down today and work on that clean and jerk! It starts low rep so you can potentially go heavier *
AMRAP 10:
2 Clean and Jerks 135/95
2 Handstand Push Ups
Add 2 more reps to each per round
(SCORE = Last Rep Round Completed plus reps - 10 + 5)
(GOAL = Finish the round of 10!)

SKILL - Handstand Marching/Push Ups/Planks

WEDNESDAY
* This is a low rep fast moving/low skill WOD! Just keep on going! Smooth is fast *

AMRAP 6:
6 Pull Ups
6 Squat Hops
12 Calorie Row/Bike
6 KB Sumo DL High Pull
6 Goblet Squats
REST 2 MIN.
Repeat
(SCORE = Total Rounds plus Reps)
(GOAL = More than 6 rounds)

STRENGTH - Chin Up/Bicep Curl BUY OUT

THURSDAY
* Last time we did this was September of 2018! Check out your score, dig deep and try to beat it! Be strategic in breaking it up and go for little rest! *

”Randy” - Hero WOD
FOR TIME
75 Power Snatches 75/55
(SCORE = Total time)
(GOAL = Less than 8 minutes)

STRENGTH - Tire Flips and Sled Pulls and Atlas Stones
(Three Person Strength WOD)

FRIDAY
* This is a doozy fit fam! But don’t let it keep you from coming! These are the WODs that improve our endurance and stamina! Don’t hesitate to scale today in order to finish below the cap! *

”Kelly” - Benchmark Girl WOD
5 Rounds
400m Run
30 Box Jumps 24/20
30 Wallballs 20/14
(SCORE = Total Time - 30 min. Cap)
(GOAL = 24 minutes)

200705 - Week Preview