Tuesday 08-29-2017

Oly: 4×3+1 High Hang Squat Clean + Front Squat WoD: Tabata DU Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Wednesday 08-30-2017

Strength: Complete the complex x4 unbroken 2 strict shoulder press 4 push press 6 push/split jerk WoD: 10:00 AMRAP 15 KB Swings 2/1.5 10 Goblet Squats 2/1.5 5 KB bent over row Left Arm 2/1.5 5 KB bent over row Right Arm 2/1.5

Thursday 08-31-2017

WoD: 15:00 to complete: 800 M Run 80 KB Swings 1.5/1 40 Pull-ups Then as fast as possible: 400 M Run 40 KB Swings 1.5/1 20 Pull-ups (If you complete the first part before the 15:00 Time Cap, rest until 15:00, then begin the second part. If you did not complete the first part, move immediately to the second part at 15:00)

Friday 08-25-2017

Wod: For time: 100 Air Squats 90 Double-Unders 800 m run 70 leg raises 60 Jumping Lunges 50 HRPU 40 GTO w/Plate 45/25 30 Mountain Climbers 20 HSPU 10 burpee pull-ups

Monday 08-21-2017

WoD: Strength: 3×10 back squat WoD: 15:00 AMRAP 10 Should to Overhead 135/95 20 bar hop burpees 30 Lunges

Tuesday 08-22-2017

Buy In: 5x10 russian twists partner leg throw-downs superman extensions Conditioning: 10x100m hill sprints 3x sprint time rest between Cashout: 50 hammer strikes L 50 hammer strikes R

Wednesday 08-23-2017

Barbell Cycle Day: Cleans/Clean progression -Every two minutes for 20:00 (w/ moderate weight) 5 clean grip DL 5 hang power power clean 5 thruster

Monday 08-14-2017

Strength: 5×3+1 Snatch Pulls into High Hang Snatch WoD: In 20:00 Row 1500m Then with remaining time complete AMRAP of: 10 Deficit pushups 5 thrusters 115/75 10 T2B

Thursday 08-17-2017

Strength Day: 4 times the complex 6-4-2 -snatch grip DL -power snatch -full hang snatch ———————— 5×10 box/ring dips ———————— 5×10 ring rows ———————- 5×10 deficit pushups

Tuesday 08-08-2017

Strength day: -4x 2-strict shoulder press 4-push press 6-push jerk -6×3 full snatch -5×6 pistols or scale -5 rope climbs or scale

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