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August 13, 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

August 13, 2017

Strength: 6×3 OHS

WoD:

21-15-9-9-15-21

DL 225/185

Burpees

AB MAT sit-ups

August 13, 2017

WoD:

AMRAP 20:00

20 OHS 45/35

20 back squats 45/35

400m run

August 13, 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

August 12, 2017

Wod:

800m run

then

5 rounds

-15 KBS 2/1.5

-12 burpee box jumps

-9 T2B

800m run

August 6, 2017

WoD:

5 RFT

250m row

12 cleans any style135/95

20 burpees

August 6, 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

August 6, 2017

Skill: 15:00 Athletes choice

WoD:

AMRAP 12:00 

5 DL 315/275 

10 wall balls 20/14 

15 pull ups

August 6, 2017

Back squat wave 5-3-1-5-3-1

WoD:

42-30-18

Single arm KB DL 1.5/1

Singe arm KB push press 1.5/1

August 4, 2017

WoD:

60-50-40-30-20-10

-DU

-5 front squats between each round 185/155

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