Monday
15 Minutes to
Build to 10 rep max Deadlift
Pairs WOD “Suns out guns out”
in pairs
100 Strict Pull ups
100 Bicep curls
100 Toes to bar
100 Sit ups
100 Press ups
100 Push press
RX+ using weights vest

Tuesday
Every 2 mins for 20 minutes
5 x 3 Over head Squats Climbing
5 x 2 Split jerks Climbing
5 rounds for time
Snatch 5
Box jumps 10
Rx 50/30
Sc 40/25
Wednesday
In pairs Tabata
Handstand holds
In pairs EMOTM for 12 Minutes
Hand stand hold drill – Press of wall
Benchmark wod Eva
5 rounds for time
400m run
30 Kettlebell swings
30 Pull ups

Thursday
6 Sets every 2:30 – Start with a heavy working set and Climbing
1 Clean + 2 Front squats
10,9,8,7,6,5,4,3,2,1
Cleans
Push press
Rx 2/3rd body weight
Friday
Headstand to handstand skills
Chest to bar Skills
WOD
10 round for time
25 Double unders
3 Muscle ups
Scaled = Chest to bar pull ups
Saturday
10am Class
In pairs:
50 Strict pull ups for time
8 x 3 OH Sqauts – climbing the weight each time
WOD
11 min amrap
3 Burpees
5 Press ups
10 Step ups
15 Kettlbell swings – USA
11am Class
Hero WOD
COE
10 rounds for time
10 Ring dips
10 Thrusters
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.
He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.