Monday 7/13/15  (5pm, 6pm, 7pm)

Strength: 12mins Build to 1RM complex

2 Power Clean + 1 Push Jerk

EMOM for 8 Mins

1 Power Clean + 1 Front Squat + 1 Push Jerk @ 65-70% of above - no drops if becomes unmanageable

WOD - 5 Rds for Time

5 Push jerk 155/105 (no Rack)

10 burpees over bar

 

Tues 7/14/15 (9:45am, 5pm, 6pm, 7pm)

Skill Work - Running Clock

5 Rounds of

1 Legless Rope Climb (or 2 Regular Climbs)

30 sec DU's

Rest 2 mins

WOD for Time - (can stagger start so everyone starts with Row)

500M Row

40 KB Swings

30 Med Ball Slams

20 Alt DB or KB Snatch

10 C2B Pullups

 

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

Strength: Build to 2RM TnG Squat Clean (10 Mins)

E2MO2M for 5 Rounds of 5 Squat Cleans at 60% of above (10 min)

Back Squat 5x3 - Pause 5 secs at the bottom of each squat (10 Mins)

WOD for Time

200m run

21 Thrusters 95/65

200m run

15 Thrusters

200m run

9 Thrusters

200m run

3 Thrusters

 

Thurs 7/16/15 (5pm, 6pm)

For time: Game of Unbroken

10-20-30-40 50-40-30-20-10
Double Unders

*10 situps evertime you stop or break

Game of Unbroken - Sets must be unbroken (if you break a set up must repeat)

For time: Game of Unbroken

2-4-6-8-6-4-2

Modified Bear Complex 95/65

*Run 50m each drop

Game of Unbroken - Sets must be unbroken (if you break a set up must repeat)

1 Hang Power Clean, 1 Push Press, 1 Back Squat, 1 Push Press

 

Friday  7/17/15 (5:45am, 9:45am, 5pm)

WOD - 18 min AMRAP

2 Wall Climbs

4 OHS 135/85

6 Box Jumps

8 DL 135/85

100m Run

 

Saturday 7/18/15 (8:30am)

WOD -

Deck of Cards (46 mins take out the 2's and 3's) This is set up as a EMOM

Any exercise for the number flipped

Hearts = Pushups (RX+ HSPU)

Diamonds = Burpees

Clubs = T2B

Spades = Squats (RX+ Pistols)

Jokers = 50 Lunges