[Tuesday] Deadlift + MetCon (Endurance)

PM
[A] Warm-up

[B] Deadlift 5x3 @ 80%
275

[C] 7 Rounds
1:00 Max Calories
1:00 Max Burpees over Rower
1:00 Rest

Average 20 calorie row + 15 burpees

242

[Monday] 10.8.18 PM Cycling

PM
[A] Cycling RPM @ Golds Gym- Murfreesboro South
50 minutes

[Monday] 10.1.18 RPM Cycling

PM
[A] RPM Cycling @ Golds Gym Murfreesboro South 
60 minutes

[Sunday] 9.30.18 Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro South
60 minutes

[Thursday] 9.27.18 Shoulder PT + Accessory WoD

PM

[A] Warm-up

[B] Pull-up with Band (Green band)

5x5

1k Row
50 V-Ups
25 KBS

 
Rest 1:00

750m Row
25 Sit-ups
25 KB SDLHP

Rest 1:00 

500m Row
25 GHDSU
50 KB DL (#53)

25:43

[Wednesday] 9.26.18 Team Wod- Barbell Cycling

[A] Warm-up

[B] 3 rounds not for time

1:00 weighted Sorensen hold
10 weighted step ups
:30/side star plank

[C]For Time
Teams of 2
30 strict press 75/55
30 snatches 95/65
30 thrusters 135/95
30 cleans 155/105
30 front squats 185/125
*one partner works for a whole min.
*EMOM both partners 5 burpees