Skill/Strenght

Shoulder Press 4×2 75%

WOD

15 AMRAP

-55 Snatches 95/55

-55 Sit-ups

-35/25 Calorie Assault Bike

-55 Handstand Push-ups

REMINDER: “Sal Sanchez Fundraiser” is tomorrow between 11:00 am-2:00 pm in Classroom A; Sector Training Department. Thank you in advance and we hope to see you there!!

Strengths/Skill

Deadlift 4×2 75%

WOD

20 AMRAP

-7 Power Cleans 135/95

-7 Burpees

-200m Run

Strength/Skill

4×2 Squat Clean 75%

WOD

5 Rounds for Time

-20 Calorie Row

-10 Thrusters  115/80

Strength/Skill

Back & Front Squat 2×4 75%

WOD

4 Rounds for Time

-15 Toes 2 Bar

-15 Burpee  Box Jump Overs 24/20

I know I’ve been away but push yourself as if CF Ramos was there letting you know how great you are just by showing up. Show others what you are made of. Many may judge you for where you are at the moment but the important thing is doing something about it. Wake up, put in work and get sweaty because sweat is just weakness leaving the body. If it’s burning guess what? You are getting closer! Sore today, Strong tomorrow.

-Coach Ramos, Let’s get it, keep that chest up!

Strength

Snatch

60% 1 x 2

70% 1 x 2

75% 1 x2

80% 1 x 2

85% 1 x 1

WOD

AMRAP 9:

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)