Monday - 06/20/16

Strength - 
15 mins to find Overhead Squat : 1 Rep Max
Clean Pull : 3 @ 80%, 3 @ 80%, 3 @ 80%, 3 @ 90%, 3 @ 90%, 3 @ 90%
Clean Grip Deadlift : 3 @ 80%, 3 @ 80%, 3 @ 80%, 3 @ 85%, 3 @ 85%, 3 @ 85%

WOD - 5 rounds for time of:
1 Squat Snatch
2 Overhead Squats
3 Power Cleans
4 Front Squats
Rest 1:30
(Weights per round)
95/65
115/75
135/95
155/105
175/115

WOD - Run 800 m at 100%

Tuesday - 06/21/16

Strength - 
Snatch Balance : 2x5 at 75% 1RM (hold bottom for 3 secs)
Back Squat : 5 @ 60%, 4 @ 70%, 3 @ 80%, 3 @ 85%

WOD
For time:
Row, 500 m
-- then --
3 rounds of:
9 Box Jumps
10 Kettlebell Swing (Russian)s,  lbs
20 Wall Balls
30 Double Unders
-- then --
Run, 400 m
 


Wednesday - 06/22/16
 

Strength
Power Clean + Push Jerk + Split Jerk : 2 Rep Max
Front Squat : 4 @ 60%, 4 @ 70%, 4 @ 75%, 4 @ 80%

WOD - For Time
21 Deadlifts - 135/95
9 Burpees
15 Power Cleans - 135/95
15 Burpees
9 Squat Clean Thrusters - 135/95
21 Burpees

Thursday - 06/23/16

Strength: Find your Bench Press 3 Rep Max.

WOD-4 rounds for time of:
Walking Lunge, 60 ft
15 Pull-ups
Walking Lunge, 60 ft
25 Ball Slams

Friday -  06/24/16

WOD - Hero Abbate
For time:
Run, 1 mi
21 Clean & Jerks, 155 lbs
Run, 800 m
21 Clean & Jerks, 155 lbs
Run, 1 mi

Saturday -  06/25/16

Community WOD

Sunday -  06/26/16
 

ROM WOD -  Open Gym