Wednesday September 25

Work up to a heavy tng deadlift

in teams of two

3rds for time

row 20/15 cal

15 deadlifts 225/155

20 step dumbbell front rack walking lunges 50/35

WODSJustin Servino
Tuesday September 24

Omem x 8

ODD-1-5 strict pull-ups (If 5 is to easy do c2b or/and add weight vest)

Even-1-5 strict push-ups (If 5 to easy add deficit)

For time:

100 dubs

75 k.b. Swings 53/35

50 push press 75/55

25 chest-2-bar

WODSJustin Servino
Friday September 20

work up on overhead squat

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

*Athletes must wait until start of next three minute period to begin rounds

WODSJustin Servino
Wednesday September 18

work up or on a 1 arm d.b overhead walking lunge with both hands.

16 min amrap

50 ft. 1 arm overhead walking lunge #50/35

8 burpees

8 toes-2-bar

WODSJustin Servino
Tuesday September 17

Work up to a heavy dumbbell snatch must be completed with both arms

4rds for time

run 400

8 d.b. snatches 50/35

24 double unders

run 400

16 d.b. snatches 50/35

48 double unders

Run 400

24 d.b. snatches 50/35

72 double unders

Run 400

32 d.b. snatches 50/35

96 double unders

WODSJustin Servino