7/4/2015 SATURDAY

“Cindy” 20 min amrap: 5 pull-ups 10 push-ups 15 air squats 

7/3/2015 FRIDAY

Friday:Deadlift 5@50 5@70 3@80 1+@90   20 min AMRAP: 7 Pullups 14 RKBS 21 abmat situps 28 air squats

7/2/2015 THURSDAY

Thursday: Front Squat 5 @50% 5 @70% 3 @80% 1+ @90% 21-15-9-15-21: Wallball 20/14 Box jump over 24/20 *Wall run after each round

7/1/2015 WEDNESDAY 

Wednesday:Power Clean 5 @50% 5 @70% 3 @80% 1+ @90%   Weighted Pullup 3-3-3-3-3   8 min AMRAP: Burpees *20 DU at the top of every minute

6/30/2015 Tuesday

TuesdayWarmup – 2 rds: 500m row, 15 pushups Strict Press 5 @50% 5 @65% 5 @80% 3 @85% 1+ @90% WOD 3 rds: 500m row 15 push press 135/95#

6/29/15 WOD

Back Squat  5-50% 5-65%  5-80% 3-85%  1+-90% WOD: 5 rounds for time: 5 squat cleans 95/135# 4 front rack walking lunges 3 thrusters  2 bar facing burpees *If you drop the bar during the complex you have an immediate wall run penalty

6/27/15 WOD

Partner WOD:5 rds for time: Burpee Broad Jump down & back unit F (1 partner at a time) Farmer carry 70/44 down & back (1 at a time) Partner carry down & back  

6/26/15 WOD

5@503@75 3@80 3+@85   3 rds for time: Row 50 cals 100 DU 50 walking lunges

6/25/15 WOD

Front Squat:5@50 5@60 3@75 3@80 3+@85   21-15-9: Thrusters 95/65# Bar-facing burpee

6/24/15 WOD

Power Clean:5@50 3@75 3@80 3+@85   20 min AMRAP: 10 pull-ups 10 HSPU 20 back extensions

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