Monday 8/17/15 (5p, 6pm, 7pm)

WOD- CF main site: Nasty Girls

3 rds for time

50 air squats

7 Muscle Ups

10 Hang Power Cleans 135/95

 

Tues 8/18/15 (9:45am, 5pm, 6pm, 7pm)

Strength:  DL- 5-5-3-1 every 2 minutes

WOD- 12 min amrap

9 Snatch 95/65#

12 T2B

15 DL 95/65#

 

Wed 8/19/15 (545am, 5pm, 7pm)

Strength:  Snatch Balance- stay at a movable weight the entire time 7x3

WOD- 6rds for time

200m run

3 thrusters 135/95#

9 pullups

24 DU’s

 

Thurs 8/20/15 (5pm , 6pm)

Strength:  shoulder press 5-5-3-1 every 2 min

WOD- Benchmark Grace

30 Clean and Jerk 95/65# scaled or RX at 135/95#

 

Friday 8/21/15 (5:45am, 9:45am, 5pm)

Strength:  Front Squat 5-5-3-1 every 2 min

WOD- for time

400m run

45 back squat 115/75

400m run

30 front squat 115/75

400m run

15 OHS 115/75

 

Saturday 8/22/15 (8:30am)

Partner WOD- 26 min – score total reps on Maxs

400m run – partner A

Max power clean 95/65- partner b then switch

400m run- partner A

Max DU’s Partner B then switch

400m run – partner A

Max Push Press Partner B then switch

400m run partner A

Max Burpees partner B then switch

(if you get through the entire WOD repeat)