Monday - 08/14/17

WOD: 5 rounds for time of:
Run, 400 m
21 Deadlifts, 185/135 lbs

Tuesday - 08/15/17

Strength:  1-1-1-1-1-1-1
Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Use the heaviest weight you can for each set.

WOD: 12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs
Burpee

Wednesday - 08/16/17

WOD: For time:
50 Double Unders
21 Dumbbell Push Jerks, 35/20 lbs
21 Box Jumps
21 AbMat Sit-ups
50 Double Unders
15 Dumbbell Push Press, 35/20 lbs
15 Box Jumps
15 AbMat Sit-ups
50 Double Unders
9 Dumbbell Shoulder Press, 35/20 lbs
9 Box Jumps
9 AbMat Sit-ups

Post: Sled Pull 800 m
Perform at 90% effort / RPE 17.

 

Thursday - 08/17/17

Strength: Clean Pull + Power Clean + Front Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.

WOD: 3 rounds, 1 min per station, of:
Back Squat, 135/95 lbs
Rest 1 min
Pull-up
Rest 1 min
Power Clean, 135/95 lbs

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Friday - 08/18/17

WOD: Complete as many rounds as possible in 8 mins of:
8 Kettlebell Swing (right arm)s, 53/35 lbs
8 Kettlebell Lunge Right Hand Racks, 53/35 lbs
8 Kettlebell Swing (left arm)s, 53/35 lbs
8 Kettlebell Lunge Left Hand Racks, 53/35 lbs

Post: Every 30 secs for 8 mins, alternating between:
L Sit Hold
Plank Hold
Turkish Get Up

Saturday - 08/19/17

WOD: "Tabata"  8 x 20 secs / 10 secs
Tabata Push-up
Tabata Row Calories
Tabata Air Squat
Tabata Calories, Air Bike
Tabata Ring Dip

Sunday - 08/20/17

Oly Lifting Class 10-11AM
Open Gym 11-1PM