Monday - 07/18/16 

Strength:
Squat Snatch : 5 @ 75%, 5 @ 80%, 5 @ 85%
Snatch Pull : 2 @ 90%, 2 @ 95%, 2 @ 100%, 2 @ 110%
Front Squat : 1 Rep Max (10 mins)

WOD: Partner WOD (break-up as partner's see fit)
Complete as many rounds as possible in 25 mins of:
15 Power Cleans, 95/65 lbs
15 Box Jumps
15 Kettlebell Swing (American), 53/35 lbs

Tuesday - 07/19/16

Skill:
Every 1 min for 12 mins, alternating between:
10 Shoulder Taps or HS Walks
10 Pistols (Alternating Legs)s
10 V Up Situps

WOD:
For Time: 25-20-15-10-5
Wall Ball, 20/15 lbs
Burpee
 


Wednesday - 07/20/16

Strength:
Clean & Jerk : 5 @ 75%, 5 @ 80%, 5 @ 85%
Clean Pull : 2 @ 90%, 2 @ 95%, 2 @ 100%, 2 @ 110%
Back Squat : 3 @ 70%, 3 @ 75%, 3 @ 75%, 3 @ 75%

WOD: 
AMRAP in 5 mins of:
Run, 200 m
10 Ball Slams, 20/15 lbs
10 Medicine Ball Russian Twists, 20/15 lbs
10 Thruster (medicine ball)s, 20/15 lbs
Rest 1 Min
AMRAP in 5 mins of:
Lateral Bar Jump, 1 min
15 Deadlifts, 95/65 lbs
10 Hang Clean & Jerks, 95/65 lbs
5 Back Squats, 95/65 lbs
Rest 1 min
AMRAP in 5 mins of:
Row Calories, 1 min
10 Kettlebell Cleans (5 each arm)
10 Kettlebell Goblet Squats
10 One Arm Alternating Kettlebell Swings
Rest 1 Min
AMRAP in 5 mins of:
Double Under, 1 min
5 Pull ups
10 Air Squats
20 Reverse Lunges

Thursday - 07/21/16

Strength: 
Power Snatch + OHS (hold 3 secs at bottom) : 2 @ 60%, 3 @ 70%, 4 @ 80%, 2 @ 90%
Snatch Balance : 3x3 at 80% 1RM

WOD:
3 rounds for time of:
9 Power Snatches, 115/75 lbs
6 Handstand Push-ups
3 Muscle-ups - Scaled (Muscle Up) - 3 pullups + 3 ring dips

Friday -  07/22/16

HERO WOD: Luke
For time:
Run, 400 m
15 Clean & Jerks, 155/115 lbs
Run, 400 m
30 Toes-to-bars
Run, 400 m
45 Wall Balls, 20/14 lbs
Run, 400 m
45 Kettlebell Swings, 53/35 lbs
Run, 400 m
30 Ring Dips
Run, 400 m
15 Weighted Lunges, 155/115 lbs
Run, 400 m

Saturday -  07/23/16

Community WOD

Sunday -  07/24/16
 

ROM WOD -  Open Gym