Friday WOD

Strict Press

5 x 75%

3 x 85%

Max reps x 95%


2 Minutes: ME Double Under’s


Run 1 Mile


2 minutes: ME

Double Under’s


Score is total DU’s


*Athletes will begin 1 mile run at the 2:00 mark and will start the last 2 minutes of DU’s whenever they finish the run.

Thursday WOD



Deadlifts 225/155#


Wednesday WOD


3 Power Snatches 95/75#

6 Box Jumps 24/18”

9 Wall Balls UB 20/14#


20 min total/10 rounds


*UB is unbroken


*This workout is to be performed at a low intensity; there should be adequate rest period each round. Consider it “active recovery” to prepare athletes for Thursday’s WOD.

Tuesday WOD

5 Rounds:

6 Deadlifts

3 Cleans

1 Jerk

100 M Sprint


Rest 2:1


*Weight is 60-70% of 1RM C&J


*2:1 is rest/work ratio, i.e.) I complete 1 round in 45 seconds, my rest is 90 secon

Friday WOD


Deadlift 70×3 80×3 90% x3+ for Wendler


20 DU

Row 150

30 DU

Row 250

40 DU

Run 400 

50 Du

Row 500

60 DU

Run 800

Rx has to complete DU unbroken if not unbroken that round of DU, start that round of DU over for 3 attempts or an unbroken set then move on. On failure of third attempt then continue where you left off to finish round.