Monday 8/3/15 (5pm, 6pm, 7pm) 

Bradshaw – 10 rds for time

3 HSPU

6 DL 225/155

12 pullups

24 DU’s

 

Tues 8/4/15 (9:45am, 5pm, 6pm, 7pm)

WOD for time

400m run

21 squat cleans 135/95

21 box jumps

21 walking lunge- OH wt plate 45/25

400m run

15 squat cleans

15 box jumps

15 walking lunges – OH wt plate 45/25

400m run

9 squat cleans 135/95

9 box jumps

9 walking lunges – OH wt plate 45/25

 

Wed 8/5/15 (5:45am, 5pm, 7pm)

WOD for time

Buy in – 100m row -100m run- 100 DU

10-9-8-7-6-5-4-3-2-1

Push Press

Burpees

T2B

Buy out- 100m row-100m run-100 DU

 

Thurs 8/6/15 (5pm, 6pm)

6min EMOTM

3 thrusters 115/75

5 burpees

Rest 2 min

6min  EMOTM

3 strict ring dips

10 air squats

Rest 2 min

6 min EMOTM

3 power snatches 115/75

3 bar over burpees

 

Friday  8/7/15 (5:45am, 9:45am, 5pm)

WOD- EMOTM for 5 rds

1st min- 10 Overhead squats 95/65

2nd min-10Pushups

3rd min-10 box jumps

4th min-10 wallball 20/14#

5th min -10 kb swings

 

Saturday  8/8/15 (8:30am)

For time

5 rope climbs

10 tire flips

15 HSPU

20 situps

25 MB slams

30 box step ups with DB or KB in hands

35 C2B pullups

40 DU

45 burpees

50m sandbag carry