WOD

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
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WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
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Compare to: 190604

WOD

Strength Day
Push press
5 reps at 50%, 5 reps at 70%, 3 reps at 85%, 3 reps at 85%:
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WOD

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
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WOD

2 Rounds for time of:
50 Thruster 45lbs
50 Push ups
50 Lunges
50 Sit ups
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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 minutes of:
8 Dips
8 Pull ups
8 Goblet Squat
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WOD

7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m
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Compare to: 180504

WOD

Mr. Joshua

5 Rounds for time of:
Run 400m
30 GH Sit ups
250 Deadlift 15 reps
Scale as needed.
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WOD

For Time:
1-10-1
Wall Balls
Burpees
Double Unders
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WOD

For Time:
Kettle Bell Swings
40-30-20-10
Toes to Bar
25-20-15-10
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