A1. Back Squat @ 30X1, 3-4 reps x 5 sets, 90 sec
A2. Chin-ups, get more than 7 reps/set x 5 sets, 90 sec
B. DB Split Squat @ 50X1, 6/leg x 3 sets, rest 60 sec b/t legs - more weight than last week
C. DB Russian Step-ups @ 21X1 - box @ knee height, 15/leg x 3 sets, rest 60 sec b/t legs - add plates if needed to make the correct height

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Friday WOD

As many rounds as possible in 30 mins:
100 Jump Rope
10 Push-ups
2/arm unbroken TGU - pick a challenging weight

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A. Push Press, 3-3-3-3-3, 180 sec
B. 10 sets:
3 touch and go DL @ 66% 1RM
AMRAP PUB in 20 sec
Rest 3 min
C. 100 Anchored Sit-ups for time - no arm swing

Posts load for A, load and reps for B and time for C.

A1. Back Squat @ 30X1, 4-6 reps x 5 sets, 90 sec
A2. Chin-ups, get more than 7 reps/set x 5 sets, 90 sec - Todd = AMRAP Kipping
B. DB Split Squat @ 50X1, 6/leg x 3 sets, rest 60 sec b/t legs - follow the tempo
C. BWT Russian Step-ups @ 21X1 - box @ knee height, 50 reps/leg - no alternating, rest as needed b/t legs - add plates if needed to make the correct height


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As many rounds as possible in 20 minutes:
6 Wall Balls
5 Box Jumps - 24"/20"
4 Push-up Burpees

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A. Press, 3-5 reps x 3 sets, 180 sec
B1. Close Grip Bench Press, AMRAP @ Press 1 RM x 5 sets, 120 sec
B2. GH Sit-ups, 30-60 reps in TOTAL over 5 sets - you be the judge and do the math, 120 sec
C. Row 10 min @ your goal pace for a 5 k


Post loads for A and B1, Sets and time for B2 and your split time for C.

Example:

A. 75/85/95
B1. 55/165/15/180/190
B2. 2 sets of 30 (2:20)
C. 2:00/500m

Deadlift @ 50% 1 RM @ 11X1, 2 x 12 sets, 45 sec
+
Build to tough single in DL
+
Tabata Anchored Sit-ups - hands on temples, no swinging


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