Tuesday 9/1/15

6:00am, 6:00pm, 7:00pm

skill work:

chose 2 body weight items to work on during 8:00 running clock. (Ring dips, muscle ups, supine pull-ups, knees to elbows, pistols, toes to bar, double unders, etc)

WOD:

5 wall ball shots

200m run

10 wall ball shots

200m run

15 wall ball shots

200m run

etc…

17:00 AMRAP

cash out:

10:00 mobility

Sunday 8/23/15

8:30am

Strength:

1 rep each of

push press

push jerk

split jerk

3 sets

WOD:

10 hang muscle snatch, 1 candlestick

9 hang muscle snatch, 2 candlesticks

8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9

1 hang muscle snatch, 10 candlesticks

Saturday 8/22/15

8:00am, 9:00am level 1

7:00 amrap of:

130m run

10 pistols

10 push-ups

3:00 rest

7:00 AMRAP of:

40 mountain climbers

10 dumbbell push press

10 sit-ups

3:00 rest

7:00 AMRAP of:

20 target touch

10 lateral lunges

10 knees to elbows