Optimal Strength & Fitness

REST DAY

 

Are YOU, dedicated to put the time in when....... 

WOD

Deadlift 5-5-5-5-5 reps
(80% of max)

WOD

"Chelsea"

Each min on the min for 30 min:
5 Pull-ups
10 Push-ups
15 Squats 

WOD

"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.

           

 

 REST DAY

WOD

Threee rounds for time of:
250ft Farmers walk #90/50
10 Kettlebell swings
5 Burpees 
 
As many reps as possible in ten minutes of:
Sledgehammer hits each side
Thrusters #95/65
Sit-ups
 Limit your Sit-ups to 25 and Hammer hits to 25 each side.

REST DAY

WOD

"Lynne"

Five rounds for max reps:
there is NO time component to this WOD
Bodyweight Bench press (e.g., same amount on bar as you weigh)
Pull-ups

WOD

Four rounds for time of:
5 Push-ups
10 Burpees
150 Singles

WOD

Run 5 K