Friday
072916
•••
Deadlift 3rm
•••
Partner WOD. Show up to learn the particulars.
Friday
072916
•••
Deadlift 3rm
•••
Partner WOD. Show up to learn the particulars.
Thursday072816
•••
EMOM 1 squat clean and jerk x10
•••
15 minutes, as many reps as possible of:
Chest to bar pullups
First rest, 10 American swings
Second rest, 15 American swings
Third rest, 20 American swings
Continue adding 5 reps to each rest.
Wednesday072716
•••
Shoulder press 3rm
•••
10 minute AMRAP
5 cleans
15 Air squats
30 Double unders
Tuesday072616
•••
EMOM X 10
1 squat snatch every 1:00
•••
3 RFT
400m run
21 burpees
Monday072516
•••
Back squat 3rm
•••
10-1
Thrusters
Pullups
Friday072216
•••
For time:
1600m row
20 hspu
30 g2o 135/95
20 hspu
1600m row
Thursday072116
•••
10 min AMRAP
10 Overhead squats 95/65
30 Double unders
•••
Immediately followed by:
8 minutes to establish 1rm squat clean
Wednesday072016
•••
Push press 5rm
•••
4 rounds for reps of:
1 minute of deadlifts 185/135
1 minute of hand release push-ups
1 minute of strict knees-to-elbows
Tuesday071916
15 Calorie Row/bike
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Box Jump Overs (24/20)
15 Calorie Row/bike
Monday 071816
•••
Back squat 5rm
•••
5 RFT
5 squat clean thrusters 115/85
10 pullups
CRx: 135/95, C2B pullups