Monday - 07/31/17

Strength: Wendler Week 3
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1 at 95% 1RM

WOD: For time:
For time:
Run, 1600 m
Farmers Walk (Kettlebell), 53/35 lbs, 800 m
Sled Pull, 90/50 lbs, 400 m
Overhead Plate Carry, 45/25 lbs, 200 m

Tuesday - 08/01/17

WOD:  For time:
21 Pull-ups
7 Bear Complexes, 95/65 lbs
15 Pull-ups
5 Bear Complexes, 95/65 lbs
9 Pull-ups
3 Bear Complexes, 95/65 lbs

Wednesday - 08/02/17

Strength: Wendler Week 3
Power Clean 1x5 at 75% 1RM
Power Clean 1x3 at 85% 1RM
Power Clean 1x1 at 95% 1RM

WOD: For 4 cycles:
AMRAP in 4 mins of:
12 Kettlebell Lunges
10 Toes-to-bars
8 Box Jumps
6 Kettlebell Clean & Jerks, 53/35 lbs

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Thursday - 08/03/17

Strength: Wendler  Week 3
Deadlift 1x5 at 75% 1RM
Deadlift 1x3 at 85% 1RM
Deadlift 1x1 at 95% 1RM

WOD: 3 rounds for time of:
Row, 250 m
12 Squat Snatches, 95/65 lbs
21 Push-ups

Friday - 08/04/17

WOD: For time:
100 Burpee Pull Ups

Saturday - 08/05/17

WOD:  In teams of 2 complete for time:
Chin Over Bar Hold
60 Push-up (hand release)

Deadlift Hold (225#/155#)
1000 m Row 

100 m Run
80 Kettlebell Swings (53#/35#) 

Overhead Hold (45#/25# plate)
100 Air Squats 

* Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)

** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)

*** Alternate until the task is done and move on

Sunday - 08/06/17

Hoover Dam Stairs/Sleds/Hill Run. Turn onto Smoke Burr Rd. No Open gym instead we will play outside! (weather permitting). We had a big group last year let's see if we can make it even bigger! Arrive by 9:45 AM, WOD starts at 10:00am. Bring plenty of water, sunscreen and maybe bug spray!