8/5/2015 WEDNESDAY

Power clean: 5&50%,5@55%,5@60% 3 sets ME strict ring dips (rest 3 min btw sets) WOD: 5-4-3-2-1: Power cleans 135/95# Push Jerks Rest 3 min: 5-4-3-2-1 Power cleans 135/95# Push jerks  *** RX+ = 165/115#

8/4/2015 TUESDAY

Strict Press: 5@50%,5@55%,5@60% 3 sets of Max strict pull-ups  WOD: 25-20-15-10-5: Row (Cals) 50-40-30-20-10: Double Unders,

8/3/2015 MONDAY

Back Squat: 5@50%,5@55%,5@60% WOD: 50 Abmat sit-ups, Then: 10-9-8-7-6-5-4-3-2-1: American KBS 53/35#, Front Squat 95/65#, Then 50 Abmat sit-ups *RX+ 70/53#, 135/95#

8/1/2015 SATURDAY

Teams of 3:  25 min amrap: 10 Tire Flips, 20 HSPU, 30 Sledgehammer Strikes *1 athlete working at a time 

7/29/2015 WEDNESDAY

Power Clean: 5@50%,5@60%,5@80%,3@85%,1+@90% 3x Max rep Kipping Pull-ups  *rest 2 minutes between sets WOD: 4 RFT: 400m Run, 20 Thrusters 95/65#

7/28/2015 TUESDAY

Strict Press:5@50%,5@60%,5@80%,3@85%,1+@90% Ring Dips 5×10 WOD: 30-20-10: RKBS 53/35#, Goblet Squats, Abmat Sit-ups 

7/25/2015 SATURDAY

Teams of 3: 25 min amrap: 7 Rope Climbs, 10 Thrusters 135/95#, 15 Power Clean 165/115#,50 cal row *1 athlete working at a time 

7/24/2015 FRIDAY

Deadlift: 5@50%,3@60%,3@75%,3@80%,3+@85% WOD: 5 RFT: 12 Pull-ups, 12 Burpees, 200m Run

7/23/2015 THURSDAY

Front Squat: 5@50%,5@60%,3@75%,3@80%,3+@85% Handstand work (holds, shoulder taps, walking) WOD: 5 Rounds for time: 10 Pistols, 15 GHD Sit-ups 

7/22/2015 WEDNESDAY

Power Cleans: 5@50%,5@60%,3@75%,3@80%,3+@85% Ring Dips 3×15 WOD: For Time: 1200m run, 100 Air squats, 80 sit-ups, 60 pushups, 40 pull-ups 

Follow

Get every new post delivered to your Inbox.