8/23/2015

Rest

8/22/2015

AMRAP 10 minutes
40 Double Unders
8 Deadlifts 255/175
1 Rope Climb

*if in WP shorter ladies use rope and do 2 Rope Climb reps with leg wrap, men do 2 reps started seated, legless*

8/21/2015

A. Bench Press 5 x 5 rest 2 minutes *bulding* keep shoulder blades pinned into the bench
B. EMOM x 10 - 3-5 Power Snatches (155/95)
C. Barbell Strict Press (45/35) + KB Hanging from Green band (35/18) per side - 3x Max reps rest 2 minutes
D. Accumulate 3 minutes - Hollow Hold
E. Cooldown Row - 10 minutes @ z1

8/20/2015

A. Dead Stop Front Squat Cluster 5 x 1.1.1 @ 60-70% of 1RM rest 15 seconds, rest 3 minutes
B. EMOM x 10 minutes - 1 C&J (start at 80% for first 7 minutes, then increase last 3 minutes)
+
2 sets:
Run
20 Thrusters 95/65
20 Burpees over Bar
20 Pull-Ups
rest 10 minutes
*start your run at the corner we normally do 300's at and run inside and start WOD*

8/19/2015

20 minutes @ Z1 (light effort)
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility

8/18/2015

A. Single Arm Dumbbell Press x 20 reps/arm x 3 sets (rest 1 minute between arms)
B1. 10 TNG Push Press 155/95 rest 30 seconds
B2. 15 Burpees AFAP rest 30 seconds
B3. Max UB Chest 2 Bar Pull-Ups rest 3 minutes x 3 sets
+
Every 4:30 minutes x 22:30 minutes
500m Row
20 UB American KB Swings 70/53
Max UB Muscle Ups (sub 10 ring dips)

8/17/2015

A. Overhead Squat @ 3311 - 5, 5, 5, 5 rest 2 minutes (building)
B. Snatch Lift off to knee x 1 (2 second pause) + Snatch x 2 reps (No TNG) rest 15 seconds, rest 2 minutes x 5 sets
C1. Ultrawide Stiff Legged Sumo Deadlift x 20 reps rest 1 minute
C2. Standing Barbell Goodmorning @ 3111 x 10 reps rest 2 minutes x 3 sets
+
2 sets:
1 mile run @ 90%
rest 5 minutes