Wednesday

Back Squat for Load:
10-10-7-7-4-4-1-1

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

Tuesday

"DT"

5 Rounds for TIME of: 
 12 Deadlifts
   9 Hang Power Cleans
   6 Push Jerks

RX= 155 lbs. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

FUNday

Parking Garage WOD

Hill Sprints 

Stairs

Farmers Carries

Sleds 

Gun Walks

Thursday

Deadlift: 5-5-3-3-1-1

Wednesday

10 Rounds for TIME of: 

 10 1arm KB Swings*

 10 V-UPs

   5 Devil Presses*

 10 Hollow Rocks

 10 Goblet Squats*

 

*Loads TBD

Tuesday

Row, Row, Row your boat!

Monday

4 Rounds for TIME of: 

 20 1arm DB Snatches (40/30)

 20 Wallballs

 40 Double Unders

Consistency before Intensity