Monday 8/31/15 (5p, 6pm, 7pm)

Back Squat 10@60%, 8@65%, 6@70%, 6@75% , 6@80%  every 2 min

Front Squat – 5@60%, 5@70%, 5@75%, 5@75%

WOD-EMOTM 10 min

5 Toes2Bar

10 Hand release pushups

 

Tues 9/1/15 (9:45am, 5pm, 6pm, 7pm)

WOD- 3 rds for time

10 HSPU

200m Run

Rest 3 min into

WOD for time:

80 DU

40 Burpees

20 Alt Lunges

10 Push Press

(score total time)

 

Wed 9/2/15 (5:45am, 5pm, 7pm)

Strength:  Floor Press (no benches) 7x5 at 65%

WOD for time:

50 alt hand to hand KB swings

50m farmers walk with DBs

500m run

50m sandbag or heavy wt plate on back carry

50 alt box step ups with DB

50 American KB swings

 

Thurs 9/3/15 (5pm , 6pm)

WOD : 21 min amrap

7 wallball

7 ring dips

7 S2OH 95/65

7 burpee over bar

 

Friday 9/4/15 (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- 3rds for time

200m run

15 hang power cleans 155/105

20 situps

10 box jump

 

Saturday 9/5/15 (8:30am)

Strength:  Push Jerk from Rack 5-3-3-2-1

WOD for time:

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

Pullups

DL 225/155