Funday Valentine

WOD: Tabata 

• Situps 
• Plate to OH (45, 25*)
• Double Unders
• Push-Ups

Thursday

WOD: Back Squat

*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets

then

50 Unbroken Hollow-Rocks

Wednesday: Ron Send-Off WOD

WOD: Filthy 51 

For time:

51 Box jump, 24 inch box

51 Jumping pull-ups 

51 Kettlebell swings, 1 pood

Walking Lunge, 51 steps

51 Knees to elbows

51 Push press, 45 pounds

51 Back extensions

51 Wall ball shots, 20 pound ball

51 Burpees

51 Double unders

Tuesday

WOD: "Fran"

21-15-9 reps for Time

Thrusters (95/65*)
Pull-Ups  

Monday

WOD: Deadlift

Set 1 – 10 reps @ 55% of 1-RM
Set 2 – 10 reps @ 65%
Set 3 – 6 reps @ 75%
Set 4 – 8 reps @ 80%
Set 5 – 6 reps @ 85%
Set 6 – 4 reps @ 95%

Rest 2-3 minutes between sets.