Monthly Archives: August 2015

FRIDAY WOD

WARM – UP:

5 min Stretch

800 m Walk/Jog11935115_677240135743388_2830679040182837908_n

WOD:

30 min EMOTM

0 – 11 ODD: 20 DU

Even: 5 S2OH (135/85)

11 – 20 ODD: 7 HSPU

Even: 3 SDLHP (175/135)

21 – 30 ODD: 5 T2B

Even: 1 DL (355/225)

 

 

THURSDAY WOD

STRENGTH:

5 x 3

OH Squat

work up to a 3 RM

WOD:

12 Min AMRAP

3 Squat Snatch ( 135/95 )

6 C2B Pull-ups

9 Box Jumps ( 30/20 )

WEDNESDAY WOD

WOD:

12-10-8-6-4-21b5342e2d30be72c88ea13044ead46e2

Deadlift ( 155/105 )

Hang power cleans

Front squats

200m run after each round …

TUESDAY WOD

STRENGTH:

Front Squat 3 x 3 x 3 x 2 x 2

METCON:

1000 m run

50 clean and jerks  ( 135/95 )

1000 m run

 

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