7-31-17

7-31-17

skill/strength
Squat clean and jerk
20 min every min on the min working up
in weight each round.

Wod
400m run
15 clean and jerk 135/95
400m run
12 clean and jerk
400m run
9 clean and jerk

cash out
3×10 strict pull ups
3×10 dips with weight

7-28-17

find heavy single squat clean
in 13 min

rest 2 min

@15 min
30 squat clean 95/65
3 rope climbs
50 double under
1 plate push

20 squat clean
2 rope climbs
50 double under
1 plate push

10 squat clean
1 rope climb
50 double under
1 plate push

7-27-17

skill/strength
Jerk 1 rep max with a 2sec pause in dip and catch 13 min
then 2×2 at 80%

wod
6 min amrap
3 bar muscle ups
15 power snatch 75/55

rest 2 min

6 min amrap
15 shoulder to overhead 75/55
10 box overs 24/20

rest 2 min

6 min amrap
10 toe to bar
2 shuttle runs 15m down 15m back

7-26-17

skill/strength
15 min to find max front squat 5 sec pause no belt
then 80% 2 x 3 no pause

wod
3 rounds
200m run
24 air squats
12 push ups
6 overhead squats 155/105

cash out
100m lunge with single db overhead
Then 100m lunge no weight

7-22-17

teams of 2
8 min amrap
alt rounds with partner
5 power clean 135/95
10 push ups

rest 2 min

18 min amrap
10 deadlifts 135,185,225,275
15 box overs 24/20

alt rounds with partner
each round completed go up in weight
if you finish the rounds go back down in weight

7-21-17

skill/strength
push press
5 rep max then 2×5 @80%

wod

30-20-10
push press 115/75
cal row
30-20-10

@ 12 min

On the min for 8 min
100m sprint

cash out
heavy single arm farmer carry 400m
Don’t set it down

7-20-17

skill/strength
back squat 5 sec pause no belt
13 min

wod
Cadre Monster 400m run
60 kb swings 55/35
50 pull ups
40 box jumps 24/20
Cadre Monster 400m run
40 kb swings
30 pull ups
20 box jumps

cash out
200m lunges
then…
Couch stretch 2 min per leg
pigeon stretch 2 min per leg

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