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Thursday

12/3/2020

STRENGTH
BACK SQUAT
5-5-5-5-5
70%, 60%, 60%, 70%, 75%,

WOD
Wall ball
12,11,10,9 down to 1
Burpee

Wednesday

12/2/2020

DEADLIFT WORK TO WOD WEIGHTS
WOD
8 MIN AMRAP
15 dead lift (225/155)
15 cal ski
Rest 2 mins

7 min AMRAP
12 t2b
12 cal row
7 min AMRAP
Rest 2 mins

6 min AMRAP
10 dead lift (275/185)
10 a/b cal

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STRENGTH PUSH PRESS
WORK UP TO A HEAVY 3 REP

25 MIN CAP
FLIGHT TEST
Double Under
5,10,15,20, 25,..50
*on each break you do
3 pull ups
5 push press (95/65)

If you break on the doubles you must start back at 5

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Thursday

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Tuesday

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