Friday

072916

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Deadlift 3rm

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Partner WOD. Show up to learn the particulars. 

Thursday072816

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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

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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

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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