Monday 8/24/15 (5p, 6pm, 7pm)

Back Squat 10@60%, 8@70%, 6@75%, 4@80%  every 2 min

Front Squat – 5@60%, 5@70%, 5@70%, 5@70%

WOD-2 rds for time

21 Thrusters 75/55

15 pullups

15 thrusters

15 pullups

9 thruster

Rest 2 min b/w rds

 

Tues 8/25/15 (9:45am, 5pm, 6pm, 7pm)

Strength:  7x3 of 1 squat snatch into 2 OHS – ramp up

WOD- 3rds for time

200m run

20 KB swings

10 burpees

5 box jumps

10 burpees

20 kb swings

200m run

 

Wed 8/26/15 (5:45am, 5pm, 7pm)

WOD- 6 rds or (12 min time cap) -5 hang squat cleans (135/95), 15 burpees

Rest 2 min

WOD – 5 rds or (10 min time cap)- 4 front squat 135/95, 8 MB Slams

Rest 2 min

WOD- 4rds or (8 min time cap)- 10 push press , 2 rope climbs

 

Thurs 8/27/15 (5pm , 6pm)

WOD for time:

100 DU

10 Hang Power Snatch

80 DU

8 hang power Snatch

60 DU

6 hang power snatch

40 DU

4 hang power snatch

20 DU

2 hang power snatch

 

Friday 8/28/15 (5:45am, 9:45am, 5pm)

Back Squat 10@60%, 8@65%, 8@70%, 8@75%  every 2 min

Front Squat – 5@60%, 5@65%, 5@70%, 5@70%

WOD- 3 rds for time

400m run

30 cal row

20 burpee over rower

 

Saturday 8/29/15 (8:30am)

Strength:  Push Jerk 5x5 at 70% all sets

8 rds : 20 sec max wall ball, 10 sec rest

1 min rest

8 rds: 20 sec max SDLHP 75/55, 10 sec rest

1 min rest

8 rds: 20 sec max Russian swings , 10 sec rest

1 min rest

8 rds: 20 sec max box jumps, 10 sec rest