Monday - 08/15/16 

Skill
5 Strict Pull-ups
5 Ring Dip (Strict)s
5 Pull Up Wide Grips
5 Ring Dip (Strict)s
5 Pull Up (Strict, Narrow, Palms In)s
5 Ring Dip (Strict)s
5 Chin Up (Strict)s
5 Ring Dip (Strict)s
5 Mixed Grip Pull-Ups
5 Ring Dips
5 Mixed Grip Pull-Ups
5 Ring Dip (Strict)s

WOD - Hero Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 2/1.5 pood
 

Tuesday - 08/16/16

Strength: 
Power Clean : 5x3 at 85% 1RM, rest 1 min

WOD: For time:
30 Wall Balls
9 Power Cleans, 185/125 lbs
30 Wall Balls
15 Power Cleans, 155/105 lbs
30 Wall Balls
21 Power Cleans, 135/85 lbs
30 Wall Balls



Wednesday - 08/17/16

Strength: Back Squat : 5x3 at 85% 1RM, rest 1 min

WOD: 4 rounds for time of:
3 Power Snatches, 95/65 lbs
9 Overhead Squats, 95/65 lbs
15 Burpees
Run, 200 m

Thursday - 08/18/16


Strength:  Shoulder Press : 5x3 at 80% 1RM

WOD 1: Tabata" - Row : 8 x 30 secs / 30 secs
WOD 2: Every 1 min for 8 mins: Squat Clean & Jerk
2 Squat Clean & Jerks, 75% 1RM
WOD 3: Complete as many rounds as possible in 8 mins of:
5 Kettlebell Thrusters, 53/35 lbs
5 Kettlebell Deadlift (Single Leg L)s, 53/35 lbs
5 Kettlebell Deadlift (Single Leg R)s, 53/35 lbs
10 Box Jumps

Friday -  08/19/16

WOD: For time:
100 Double Unders
30 Toes-to-bars
30 Front Squats, 135/95 lbs
30 Toes-to-bars
100 Double Unders

Saturday -  08/20/16

WOD: AMRAP 20 mins: 
Run, 400 m
Then 3 rounds of:
5 pull-ups
10 push-ups

Sunday -  08/21/16
 

ROM WOD -  Open Gym