FRIDAY = " FRAN " FOR TIME..........

FOR TIME: - RUN 2.5KM - 200 M LUNGES

SUNDAY'S WOD

AMRAP IN 15 MINUTES.

THRUSTERS x 10 (#95/#45)
D.U x 30

WEDNESDAY

FRONT SQUAT - 5/4/3/2/1,
INCREASE EFFORT AS REPS DROP.

THEN

CASH OUT FOR 7 MINUTES:

RING DIPS x 10
HANDSTAND PUSHUP x 5
D.U X 50

RUN 5 KM

SUNDAY.

SUNDAY WOD.

FOR TIME:

- 100 PULLUPS
- SPRINT 100M
- 100 PUSH-UPS (hand release on the bottom)
- SPRINT 100M

SATURDAY

WOD A -

- ROW 500M
- POWER CLEANS x 30

WOD B -

- STIFF LEGGED DEADLIFT x 5
- BURPEE/BOX JUMPS x 5
- THRUSTERS x 5 (#65/#135)

FOR 5 ROUNDS.

METCON MONDAY

METCON MONDAY !

FOR TIME (CAP OFF AT 25 MINUTES)

- 5 STRICT PULLUP
- 5 J.P.U
- 40 DOUBLE UNDERS
- SPRINT 100M
- 10 BUPREE BOX JUMPS

REPEAT FOR AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES.

RUN 5 KM

POWER PLAN.

Today's WOD is the "POWER & PUSH"

BENCH/SQUAT/DEADLIFT

5 ROUNDS:

- 90% EFFORT x 3
- 40% EFFORT - FAILURE

Then proceed to the next exercise. Do this for 5 rounds, rest as needed.

TUESDAY'S W.O.D

TUESDAY....

- 21-15-9

- SUMO DEADLIFT HIGH PULL
- BURPEES
- PULLUPS

MONDAY'S W.O.D

MONDAY:

5 ROUNDS.

- BOX JUMP x 15
- RING DIPS x 15
- DOUBLE UNDERS x 50
- PLATE LUNGES x 20M (overhead)

SUNDAY'S W.O.D

SUNDAY

- RUN 5 KM

THEN..

FOR TIME:

- 30 POWER CLEANS (#65/95)
- 20 PUSH PRESS (#45/65)
- 10 TORSO BAG TOSSES

SATURDAY'S W.O.D

SATURDAY.

" FRAN "

FOR TIME !!!!

THURSDAY'S W.O.D

THURSDAY.

AMRAP IN 15 MINUTES.

- BURPEE BOX JUMPS x 5
- BURPEE PULLUPS x5
- K.B SWINGS x 5 (80% max)

THEN........

TREADMILL TABATAS' .

incline = 12
rate = 9/11

5 minutes complete.