Monday 8/10/15(5p, 6pm, 7pm)

3 rds for time

3 rope climbs

400m run

Rest 3 min

10 min EMOTM

3 thruster 135/95

 

Tues 8/11/15 (9:45am, 5pm, 6pm, 7pm)

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

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

WOD for time:

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

Burpee Box Jump

T2B

 

Wed 8/12/15 (5:45am, 5pm, 7pm)

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

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

WOD for time:

1-2-3-4-5-6-7-8-9-10 Clean and Jerk 155/105#

1 round of Cindy between each set

Cindy round= 5 pullups, 10 pushups, 15 squats

 

Thurs 8/13/15 (5pm , 6pm)

Strength:  DL % based on 1 RM- 10 min

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

WOD - 25 min EMOTM (rest remaining time)

1.        200m Row/Run (depending on weather)

2.       3 Burpees plus 7 box jumps

3.       DL + HPC+Push Jerk+front rack 6 alt lunges

4.       3 Burpees + 30 DU

5.       10 Wall Ball

 

Friday8/14/15 (5:45am, 9:45am, 5pm)

WOD - every 2 min work for 20 min

2 wall climbs

3 bear complex 95/65

12 ball slams

Bear complex= PC, FS, PP, BS, PP

 

Saturday8/15/15 (8:30am)

WOD - 5 rds for time

 9 power snatch95/65

15 pullups

21 DU