08.06.16

Make up Strength

WOD
3 Rounds of 4:00 work, 2:00 rest
AMRAP
20 unbroken wall balls 20/14
15 rotational med ball lunges
10 pull ups
5 deadlifts 225/155

*pick up reps where you left off

08.05.16

Skill:
Back Squat
0-2:00 4 reps start around 65-75% 1RM
2- 4:00 3 reps
4- 5:00 2 reps
5- 6:00 1 rep
6- 7:00 1 rep

Skill: Clean DL
4:00 EMOM
Clean DL pause at shin
Clean DL pause at knee
Clean high pull

WOD:
For Time
22 TTB
22 Clean & Jerk 95/65
Shuttle Run 400m- fence and back twice

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08.04.16

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Skill: Push Press
50% x 5 reps
75% x 3 reps
85% x 1 rep
90% x 1 rep

Skill:
5 rounds of 20 hollow rocks

WOD:
Partner Up! 4 RFT
Person A carries a sandbag for 400m
Person B accumulates reps of
5 Thrusters 135/95 or 115/75
5 Burpee pull ups
15 Abmat sit ups

08.03.16

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Primer: 2 rounds
min 1: get ups x 6-8 reps
min 2: banded pec stretch
min 3: step ups with bar racked on back x 10 reps
min 4: handstand holds x :30-:45

Skill: pistols
coach the progressions and modifications

WOD:
12:00 AMRAP
pistols- alternating sides x 8 total reps
kb swings 52/35 x 15 reps
sled pull 100′ with 2 plates on sled

08.02.16

Skill:
Front Squats
75%- 4 reps
80%- 3 reps
85%- 2 reps
80%- 4 reps
85%- 3 reps
90%- 2 reps
75%- 6 reps

WOD:
Teams of 3- Outside WOD
As a team complete the following for time:
Row 4000m
Ball Slam x 100
Tire Flip x 400m
DUs x 600

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