WOD

Med ball throws Box jumps: 4x1 @ 95% Cleans: progression #9 RM Sent from my iPhone ...

Bench press: A.) 50x5, 60x3, 70x2, 80x1, 85x1, 90% x AMAP B.) 3x5 (+5) Pull-ups: 4 x AMAP DB upright rows: 3 x 8-12 Wod: 5 rounds 1 up push-ups x 6 each side DB bent rows...

Back squats: 50x5, 60x3, 70x2, 80x1, 85x1, 90% x AMAP Stiff leg DL: 3x5 @ 60% Weighted plank holds: 3x1min Wod: 12-9-6-3 (CF football) DB thrusters KB swings Pull-ups RM Sent from my iPhone ...

From CF Football Conditioning: 150 push-ups *Penalty: 100m sprint every time your chest rest on the ground. RM Sent from my iPhone ...

Front squats: Up to a heavy single Cleans: progression # 9 RM Sent from my iPhone ...

Strict press: 70/80/90% x 3, 75% x AMAP Pendlay rows: 3x8-10(+10) BB upright rows: 2x8-10(+5) Wod: 12 min AMRAP Push press @ body weight x 3 Dynamic push-ups x 10 Chest to bar pull-ups x 5 RM Sent from...

Deadlift: A.) 70x1, 77.5x1, 82.5%x5x3 B.) 5x5 (+10) Box jumps: 5x3 @ 85% Evil wheels: 3 x 10 RM Sent from my iPhone ...

Bench press: A.) 70x1, 77.5x1, 82.5%x5x3 B.) 3x5(+5) Pull-ups: 3 x AMAP DB upright rows: 2 x 10-12 (+5) Wod: 11 min AMRAP Close grip med ball push-ups x 7 1 arm DB push press x 5...

Back squats: A.) 70x1, 77.5x1, 82.5x5x3 B.) 3x5(+10) Stiff leg DL: A.) 2x5 @ 55% B.) 2x5 (+10) Wod: 5 rounds DB box step ups x 12 (6each leg) 1/2 gasser Rest 30 seconds between rounds RM Sent from my iPhone...

Deadlift: 7x3 @ 75% Wod: "Bring Sally up" RM Sent from my iPhone ...