Jul 292015
 
Thursday 7.30.15

Deadlift 3X 5 Heavy, but must be light enough to touch and go for all 5 reps in each set. Athletes cannot drop weights from the top of the deadlift, even on last rep. WOD: 1 rope climb 7 Thrusters (135/95) 1 rope climb 7 Push press (135/95) 1 rope climb 7 OHS (135/95) 1 [...]

Jul 282015
 
Wednesday 7.29.15

Strength: Dumbbell single arm snatches 3-3-3-3 each arm (more experienced can use kettle bells) Full Clean plus full clean and jerk ladder EMOM Men’s RX 75, 95, 135, 155, 175, 195, 210 Women’s RX 43, 73, 93, 113, 123, 133, 143 Once you reach your max, each athlete must do 10 burpees EMOM until all [...]

Jul 272015
 
Tuesday 7.28.15

Warm up to include 8 hollow body rolls with V up each roll (roll one way, v up, roll the other way, v up) WOD: 800m run 2 rope climbs 4 pistols each leg 8 TTB 16 Pull ups 32 Wall Balls (20/14) 64 Ab mat sit ups 128 Double unders Parking lot sprint

Jul 262015
 
Monday 7.27.15

Strength: Back Squat 3×3 moderate weight 2X3 Heavy weight WOD: 3 RFT: 50 Over the Bar jumps (both feet leave the ground and land at the same time, can be lateral jumps) 10 Power Snatches (95/65)