Monday - 07/24/17

WOD: For time:
50 Box Jumps 24/20 in
50 Kettlebell Swing (American)s, 53/35 lbs
50 Knees To Elbows
50 Wall Balls, 20/14 lbs
50 Burpees

Tuesday - 07/25/17

Strength: Wendler Week 2
Bench Press 1x3 at 70% 1RM
Bench Press 1x3 at 80% 1RM
Bench Press 1x3 at 90% 1RM

WOD:  Each for time: Run: 8x 400 m
Rest 1:30 between efforts.

Wednesday - 07/26/17

Strength: Wendler Week 2
Power Clean 3 reps @ 70% of 1RM
Power Clean 3 reps @ 80% of 1RM
Power Clean 3 reps @ 90% of 1RM

WOD: Complete as many rounds as possible in 20 mins of:
5 Thrusters, 95/65 lbs
7 Hang Power Cleans, 95/65 lbs
10 Sumo Deadlift High Pulls, 95/65 lbs

Thursday - 07/27/17


WOD: 5 rounds for time of:
Handstand Walk, 100 ft
30 Pistols (Alternating Legs)s

Post WOD: Not for Time: Complete
GHD Sit-ups 3x15
Rest as needed between efforts

Friday - 07/28/17

Strength: Wendler  Week 2
Deadlift 1x3 at 70% 1RM
Deadlift 1x3 at 80% 1RM
Deadlift 1x3 at 90% 1RM

WOD: For time:
Row, 250 m
200M Runs
21 Push Press, 75/55 lbs
Row, 250 m
200M Runs
21 Push Jerks, 75/55 lbs
Row, 250 m
200 Runs
21 Power Clean & Jerks 75/55 lbs

Saturday - 07/29/17

WOD:  Barbara
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-up (abmat)s
50 Air Squats
Rest 3 mins between each round.  
Do not include your rest in the time.

Sunday - 07/30/17

NO Open Gym