Monday - 08/08/16 

Strength:
Power Clean 5x5 at 80% 1RM, Rest 1:00 between sets.

WOD: For Time
200 m Run
10 Double Unders
10 Sit-up (abmat)s
200 m Run
20 Double Unders
20 Sit-up (abmat)s
200 m Run
30 Double Unders
30 Sit-up (abmat)s
200 m Run
40 Double Unders
40 Sit-up (abmat)s
200 m Run
50 Double Unders
50 Sit-up (abmat)s

Tuesday - 08/09/16

Strength: 
Back Squat 5x5 at 80% 1RM, Rest 1:00 between sets.

WOD: For time:
50 Air Squats
5 Clean & Jerks, 185/135 lbs
40 Air Squats
4 Clean & Jerks, 185/135 lbs
30 Air Squats
3 Clean & Jerks, 185/135 lbs
20 Air Squats
2 Clean & Jerks, 185/135 lbs
10 Air Squats
1 Clean & Jerk, 185/135 lbs



Wednesday - 08/10/16

WOD: McGhee
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in

Thursday - 08/11/16


Strength:  Shoulder Press 5x5 at 70% 1RM

WOD: For Time
21-15-9 reps, for time of:
Left-arm Kettlebell snatch, 1.5/1.0 pood
Right-arm Kettlebell snatch, 1.5/1.0 pood
Pull-up

Friday -  08/12/16

WOD: For time:
30 Row (calories)s
30 Thrusters, 95/65 lbs
3 Rope Climbs, 20/15 ft
30 Kettlebell Swings, 1.5/1 pood
20 Row (calories)s
20 Thrusters, 95/65 lbs
2 Rope Climbs, 20/15 ft
20 Kettlebell Swings, 1.5/1 pood
10 Row (calories)s
10 Thrusters, 95/65 lbs
1 Rope Climb, 20/15 ft
10 Kettlebell Swings, 1.5/1 pood

Saturday -  08/13/16

Community WOD

Sunday -  08/14/16
 

ROM WOD -  Open Gym