FUNday

Partner WOD

4 Rounds for TIME of:
   20 Front Squats
   20 Shoulder to OH
   20 Burpees
   20 Box Jumps

*Partition the reps as you wish

*135/95*, 30/24"

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Thursday

"Helen"

3 Rounds for time of:
   - 400m Run
   - 21 KB Swings (53/35*)
   - 12 Pull-ups

WHY WE REPEAT THE "HELEN" WOD: 
Benchmark WODs are used as tests and measurements to see how far you've progressed since they were last performed. If you are improving on these benchmarks, you’re getting fitter and developing athletically. So use "Helen" as a measure of fitness and as a benchmark that can be monitored over time to record an increase in power. 

Wednesday

Complete for time 10-8-6-4-2 Reps of:

  Bench Press
  Front Squats
  Ring Dips

*Use 185/105 lbs. for the Bench & Front Squats

What is Athleticism?

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.”
                                                                                                        ~Mario Andretti

Tuesday

"Snatch"

Every Minute On the Minute for 15min complete:
      1 Power Snatch + Squat Snatch + OHS


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Monday

3 Rounds for MAX Reps of:
  ·Wallballs (20/14*, 10/9")
  ·Push Press (75/55*)
  ·KB Swings (53/35*)
  ·Row for Calories

*FGB Style; compete with a running clock, spending 1min on each movement. 
 REST 1min between Rounds.

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