Monday 7/27/15  (5pm, 6pm, 7pm)

Strength:  Clean Complex – E2MOTM same weight 75% for 10 min

1 power clean + 1 hang power clean + 1 squat clean

Benchmark:  Helen 3 rds

400m run

21 KB Swings 53/35

12 Pullups

 

Tues 7/28/15 (9:45am, 5pm, 6pm, 7pm)

WOD- 2rds for time

200m run

50 burpees

50m sandbag run

2 BB complex = (1 power clean+3 front squats+1 push jerk)

50m walking lunges

50 situps

250m row

 

Wed 7/29/15 (5:45am, 5pm, 7pm)

WOD/Skill rowing work: teams of 4 rowing pulls for 10 min

10 pulls for distance each person then switch

WOD: 5rds for time

5 HSPU

10 DL 205/155

15 Wall Ball

30 DU

Rest 1 min after each round

 

Thurs 7/30/15 (5pm, 6pm)

WOD-  Goal keep weight on back entire time until rest

Back Squat 155/115

1 rep every 15 sec for 3 min

Rest 30 sec

1 rep every 15 sec for 2 min

Rest 30 sec

1 rep every 15 sec for 1 min

Rest 1 min into

8 min amrap

7 S2OH 155/105# or scaled  125/95

9 T2B

11 Box Jumps

 

Friday  7/31/15 (5:45am, 9:45am, 5pm)

Partner WOD for time

20 cal row

40 Pushups

60 air squats

80 lateral jumps over partners feet (plank)

100 Burpee pullups

80 lateral jumps over partners feet (plank)

60 air squats

40 pushups

20 cal row

One  partner working at a time while other partner is in plank- break up reps as needed

 

Saturday 8/1/15 (8:30am)

Strength: Pistols  3-3-3-3-3-3-3-3-3-3 each leg alternating

WOD- running clock for time – count total reps for amraps

Run 400m

Amrap in 2 min: manmakers (35/25)

Run 400m

Amrap Alt KB Snatch in 2 min

Run 400m

Amrap KB Turkish get ups 2 min

Run 400m

Amrap hand to hand KB swings in 2min

Run 400m