WOD

  No Strength Today ( can use this time to make up strength work after class. ) AMRAP in 15 minutes. 200m run 8 plate burpees 60′ overhead plate walk (same)  

        Deadlift 3×5 (Last set done for maximum reps) AMRAP in 7 Minutes 3, 6, 9…etc reps of: ‘Heavy’ Thruster (Performance: 115lbs, Athletic*: 65lbs,: 45lbs) Toes to Bar Accessory Superman and Banana’s  

  Press 3×5 Press (Last set done for maximum reps) Work Weighted Walking Lunge 30-30-30-30 yards! KB-Swing 30-20-10 (53/35) Accessory Kettle-bell  Farmer Variations  

          Back Squat 3×5 @ 85-95% After our back-off week it’s time to go heavy again. 3×5 Pull-ups Work On the Minute for 20 minutes ODD Min 15 Wall-Ball! EVEN Min 10 Toes-To-Bar Accessory Plank Variations..  

Power Clean 2-2-2-2-2 on a 3 minute interval: min-0: 400m run min-3: 400m run min-6: 400m run min-9: 400m run min-12: WOD 21-15-9 reps of kettlebell swing 70lb/53 Burpee

      Strength   3x 5 Strict Press ( Back off week ) “ODE TO AMUNDSON” The following for time; 7 Heavy Thrusters 7 C2B Pull-Ups 7 Heavy Thrusters 7 C2B Pull-Ups 7 Heavy Thrusters 7 C2B Pull-Ups 400 Meter Run 5 Heavy Thrusters 5 C2B Pull-Ups 5 Heavy Thrusters 5 C2B Pull-

  Tuesday Deadlift ( Back-off week ) 3×5 @ 50- 65% Ring/Strict Dips / Box Dips 5-8 reps Work 10x KB Swing @ 44# >/ 53# > 10x Push-up + 25x KB Swing @  44#> / 53# > 10x Push-up + 20x KB Swing @ 44#> / 53# > 10x Push-up + 15x KB Swing @  44#> / 53# > 10

  Monday Back Squat “back off week “ 3×5 @ 50-65 % 3x 3 weighted pull-ups or partner  resisted ) Goblet Squat @ with a weight greater than 35 pounds  for example  44#, 53# , 70# 4x Max reps  in 60 seconds Rest 1 minute between B) (Novice) Against a 9 minute clock… 20-16-12-8

  Strength Back Squat 3×5 5×2 Negative Pull Ups Work B) 4 Rounds For Time: 200m Run 9 Box Jumps 12 Shoulder to Overhead 15 Hanging Knee Raises