WOD: Bench, Fran
Tuesday Workout Of the Day LIFT Bench PressFind 1RM WOD “Fran”21-15-9Thrusters (95/65)Pullups
Tuesday Workout Of the Day LIFT Bench PressFind 1RM WOD “Fran”21-15-9Thrusters (95/65)Pullups
Monday Workout Of the Day LIFT Clean15min to find 1RM WOD 500m Run3 Rounds10 Power Snatches (95/65)5 Bar-Facing Burpees Rest 1min 500m Run3 Rounds10 Bar-Facing Burpees5 Power Snatches
Sunday Workout Of the Day LIFT Press5 @ 80%3 @ 85%2 @ 90% WOD “Karen”150 Wall Balls (20/14) BUY OUT 4 Rope Climbs
Saturday Workout Of the Day WOD 1 E3MOM x 3 3 Overhead Squats E3MOM x 3 3 Front Squats E3MOM x 3 3 Back Squats AHAP Increase weight in each set if possible WOD 2 Tabata Double Unders BUY OUT 45sec Max Cal Bike
Friday Workout Of the Day LIFT Pendlay Row8-8-8-8 WOD “Elizabeth”21-15-9Cleans (135/95)Dips
Thursday Workout Of the Day Partner WOD 1000m Run Together50 Thrusters (45/35)30 Pullups1000m Run Together50 Thrusters (95/65)30 Chest to Bar1000m Run Together50 Thrusters (135/95)30 Bar Muscle-Ups
Wednesday Workout Of the Day LIFT Front Squat3×5 @ 75%Max Reps @ 70% WOD 17min AMRAP50 Wall Balls (20/14)5 Toes to Bar40 Wall Balls10 Toes to Bar30 Wall Balls15 Toes to Bar20 Wall Balls20 Toes to Bar10 Wall Balls25 Toes to BarMax Burpees
Tuesday Workout Of the Day LIFT Power Clean & Push Press6 x (1+1) WOD 5 Rounds10 Single-Arm Overhead Squats (53/35)20 Russian KB Swings BUY OUT 90sec of Handstand Hold
Monday Workout Of the Day LIFT Deadlift 3×5 @ 75% Max Reps @ 70% Partner WOD 0:00-2:00 Max Knees to Elbows *split any way 2:00-6:00 Max Front Rack Lunges (95/65) *switch every 10 reps 6:00-12:00 Max Burpee Box Jump-overs (24/20) *switch every 10 reps 12:00-20:00 Max Calorie Row *switch every 1 min
Sunday Workout Of the Day LIFT Snatch2×3 @ 75-80%2×2 @ 85-90% WOD 10min AMRAP200m Med Ball Run (20/14)60 Double Unders15 Thrusters (95/65)