Monday 8/1/16

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

strength:

push jerk @70% of 3 rep max

3 reps EMOTM for 8:00

WOD:

10 hand stand push-ups

20 weighted squats (45/25)

30 :02 holdĀ back extensions

40 flutter kicks

50 crossovers

40 flutter kicks

30 :02 hold back extensions

20 weighted squats

10 hand stand push ups

 

Saturday 7/30/16

8:00am

Warm up:

3 rounds of

250m row

5 inch worms (each rep followed by 2 push-ups)

10 Turkish get ups

Partner WOD to complete:

5 rounds of

15 box jumps

400m run with load (20/14)

10 strict pull-ups

*At 3,2,1 go, partner A completes 15 box jumps then tags partner B to complete 15 box jumps.

*both partners complete 400m run while carrying individual loads

*Partner B completes 10 strict pull-ups, then tags Partner A to complete 10 strict pull-ups

*the workout will continue in this fashion until all 5 rounds have been completed.

Thursday 7/29/16

6:00am, 5:30pm private, 6:00pm

skill work for 10:00

3:00 hand stands/taps/walks

3:00 rope climb

3:00 ring dips/muscle up modifications

WOD:

400m run

4 wall walks

10 front rack lunges

300m run

3 wall walks

20 front rack lunges

200m run

2 wall walks

30 front rack lunges

100m run

1 wall walk

40 walking weightless lunges

Tuesday 7/26/16

6:00am, 5:30pm private, 6:00pm

death by down and backs (running) for 10:00

5:00 amrap

10 dumbbell snatch

10 situps

2:00 rest

5:00 amrap

10 1 arm thrusters

10 knees to elbows

2:00 rest

5:00 amrap

10 kettlebell swings

10 jumping pull-ups

2:00 rest

100 double unders

100 backward jumps

Saturday 7/23/16

8:00am

partner workout:

200m run (together)

100 push-ups (partner hangs from rig)

80 step ups

200m partner run

60 medball squat toss

40 alternating burpees

200m partner run

40 alternating burpees

60 medball squat toss

200m partner run

80 step ups

100 push-ups (partner hangs)

200m partner run