Overview of Week: Monday: Row/clean intervals Tuesday: Back Squat and “Worse Karen” Wednesday: Floor Press Thursday: Deadlift Friday: Open WOD 16.3 Saturday: Shoulder to Overhead Complex Sunday: Handstand Walk/AMRAP Intervals Conditioning: On a 40:00 running clock: From 0:00 to 9:00 750m Row 21 Power Cleans (135/95#) Fx = 95/65# Rx+ = 185/125# Max Reps...Read More

Conditioning: 4 RFT*, with a partner, one partner working at at time: 17 Box Facing Burpee Box Jumps (24/20″) 17 Ab-Mat Sit-ups 17 DB Thrusters (2 x 50/30#) Fx = 35/20# 17 HSPU (Fx = push-ups) 17 DB Snatches, alternating (50/30#) 17 TTB (Fx = hanging knee raises) 17 DB Squat Cleans (2 x 50/30#)...Read More