Monday 6/22/15  (5pm, 6pm, 7pm)

Strength:  Back Squat % based on 1RM- 10 min

75% x 5, 80% x 5, 85% x 5

WOD- 5 rds for time

10 Push Press 95/65

10 Alt Lunges 95/65 (5 ea leg)

10 Pullups

10 Back Squat 95/65

10 Burpees

 

Tues 6/23/15 (9:45am, 5pm, 6pm, 7pm)

Strength:  Bench Press % based on 1 RM- 10 min

75% x 5, 80% x 5, 85% x 5

WOD- for time

Run 500m/ 50 air squat / 50 Pushups

Run 400m/ 40 air squat /40 pushups

Run 300m/ 30 air squat / 30 pushups

Run 200m / 20 air squats/ 20 pushups

Run 100m/ 10 air squats/ 10 pushups

 

Wed 6/24/15 (5:45am, 5pm, 7pm)

WOD-

Complete as many rds as possible in 3 min of

3  HSPU

6 Box Jumps

9 T2B

For 5 rds, rest 2 min between rds

 

Thurs 6/25/15 (5pm , 6pm)

Strength:  DL % based on 1 RM- 10 min

75% x 5, 80% x 5, 85% x 5

WOD- 3rds

400m Run

10 Hang Power Clean  115/75

15 Situps

20 DL 15/75

 

Friday  6/26/15 (5:45am, 9:45am, 5pm)

Game of Unbroken- sets must be unbroken (if you break a set you must repeat it)

WOD for time:  Wallball

5-10-15-20-25-20-15-10-5

Rest 5 min

WOD for time : KB Swings

10-20-30-40-30-20-10

 

Saturday 6/27/15 (8:30am)

WOD for time

400m Run

9 ring dips

15 thrusters

21 Burpee over bar

200m Run

21 Burpee over bar

15 Thruster

9 Ring Dips

400m Run