Monday

5 Rounds for Time of:

   20 Squats

   20 Hollow Rocks

   20 Push-Ups

Tuesday

For time do…
50 kettlebell swings
   5 pull-ups
40 kettlebell swings
  10 pull-ups
30 kettlebell swings
  15 pull-ups
20 kettlebell swings
  20 pull-ups
10 kettlebell swings
  25 pull-ups

*RX= 53/35 lbs. 

FUNday

EMOM for 20min:

   Even: Row 20cal

    ODD: 1 Round of "Cindy"

  

Thursday

For time…
21-18-15-12-9
Deadlifts (185/125*)
Box Jumps (24/20*)

Wednesday

4 Rounds for TIME of:

Using a running clock...

 Building Run followed immediately by

 MAX Reps KB Swings until the 4min point.

RX KB Weight is 53/35*

Score for WOD= TOTAL KB Swings

REST 1 MINUTE BETWEEN ROUNDS

Tuesday

Front Squat: 5, 5, 5, 5, 5

    rest as needed then...

Push Press: 5, 5, 5, 5, 5

*complete both movements on a 2:30 Interval

Monday

"ANGIE"

For Time:
 100 Pull-ups
 100 Push-ups
 100 Sit-ups
 100 Squats

*Complete all reps of one exercise before moving on to the next. 
This is a benchmark WOD!