Monday - 08/29/16 

 

Skill: Every 30 secs for 10 mins do:
L Sit Hold, 30 secs
Chin Over Bar Hold, 30 secs
AbMat Sit-up, 30 secs
Wall Handstand Hold or Shoulder taps, 30 sec

WOD: Complete as many rounds as possible in 16 mins of:
10 Burpee Pull-ups
8 Hang Power Cleans, 95/65 lbs
6 Front Squats, 95/65 lbs
Run, 400 m

Tuesday - 08/30/16


WOD: For time:
10 Deadlifts, 275/185 lbs
40 Double Unders
20 Kettlebell Snatches, 53/35 lbs
8 Deadlifts, 275/185 lbs
40 Double Unders
20 Kettlebell Snatches, 53/35 lbs
6 Deadlifts, 275/185 lbs
40 Double Unders
20 Kettlebell Snatches, 53/35 lbs
4 Deadlifts, 275/185 lbs
40 Double Unders
20 Kettlebell Snatches, 53/35 lbs
2 Deadlifts, 275/185 lbs
40 Double Unders
20 Kettlebell Snatches, 53/35 lbs



Wednesday - 08/31/16

Every 1 min for 5 mins: Clean & Jerk
5 Clean & Jerks, 70% 1RM
Every 1 min for 5 mins: Clean & Jerk
5 Clean & Jerks, 75% 1RM
Every 1 min for 5 mins: Clean & Jerk
5 Clean & Jerks, 80% 1RM

WOD: Jackie
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Thursday - 09/01/16


Strength:  Bent Over Barbell Row 5x5
Use the same weight for each set.
 

WOD: 3 rounds for time of:
Run, 200 m
10 Toes-to-bars
15 Overhead Squats, 115/75 lbs
1 Rope Climb

Friday -  09/02/16

Strength: Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.

WOD: 4 rounds for time of:
8 Burpee Box Jumps
16 Kettlebell Swings, 53/35 lbs
32 Air Squats

Saturday -  09/03/16

WOD - Blake
4 rounds for time of:
Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft
30 Box Jumps, 24/20 in
20 Wall Balls, 20/15 lbs
10 Handstand Push Ups

Sunday -  09/04/16
 

Open Gym or ROM WOD