"Seek those who fan your Flames"
Monday
Improve your wall walk technique and capacity today
Partner WOD:
5 rounds for time of:
50 Row Calories
10 Wall Walks
Tuesday
Today we are working strength after the wod and focusing on our thrusters, toes to bar and double under volume.
WOD:
3 rounds, 3 mins each, for max reps of:
75 Double Unders
15 Thrusters, 115/75 lbs
max reps in remaining time Toes-to-bars
Rest 1 min
Strength: Thruster 3-3-3-3-3
Wednesday
Today is our high skill day with Snatches and Ring Muscle Ups.
Build on your skill progressions from last week
Strength: Every 1:30 for 18 mins, alternating between:
3 Squat Snatches, pick load
Ring Muscle-up Practice, 45 secs
WOD: "Amanda"
9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch, 135/95 lbs
Thursday
Today is our heavy Olympic Lifting Day
Goal is a heavy 1 rep Clean & Jerk
Clean & Jerk 1-1-1-1-1
Friday
WOD:
For time:
100 Wall Balls, 20/14 lbs, 10/9 ft
Run, 400 m
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 200 ft
Strength/Skill Work:
4 rounds for max reps of:
Handstand Walk, 100 ft
max rep Strict Pull-ups, 1 min
Rest 2 mins
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