Friday’s WOD

Friday

Warm-Up
10min of
25ft Samson Lunge
10 Squats with 3sec Hold in Bottom
10 DB Press/side w/slow decent

Strength:
5 x 3 Back Squat w/Eccentric
decent @ 80% (3 count)

WOD:
For Time
25 Push Presses (115/75)
50 Stationary Front Rack Lunges, alt. (115/75)
20 Push Presses
40 Stationary Front Rack Lunges, alt.
15Push Presses
30 Stationary Front Rack Lunges, alt.
10Push Presses
20 Stationary Front Rack Lunges, alt.
5 Push Presses
10 Stationary Front Rack Lunges, alt.

***100 Meter run after every round of lunges. ****

TIMECAP: 15min

Extra Work:
Row 5K

Thursday’s WOD

Thursday

Warm-Up
5min Rolling tricep/trap with Bar
then, 3 Rounds of:
5 Clean Liftoff
5 Power Clean
5 High Hang Clean

Strength:
1-1-1-1-1-1-1
Clean Liftoff + Clean

WOD:
As Far As Possible in 13min
3-6-9-12-15…etc
Wallballs
Pull-ups
Box Jumps (30/24)

Extra Work:
Find OHS 1RM