8.25

recommend doing the comp training post class WOD.

A) 2 rounds

21 second hold+HSPU 

15 second hold+15 HSPU 

9 second hold+9 Deficit HSPU 12/8″

B) build to a heavy 

 1 power clean + 1 jerk + 1 front squat

Run 1 mile and hit 85% of your heaviest complex.

Tuesday August 25,2015

Skill:
hang power clean
3-3-3-3 (M-M-H-H)

Building up in weight. Rep schemes never include warm up weights unless stated other wise. Moderate working weight is typically 75%.

Partner WOD:
3 rounds
30 deadlifts
20 burpees
10 forward rolls
20 burpees
30 shoulder to overhead

Round 1: 135/85
Round 2: 185/115
Round 3: 205/135

8.24

“You know Jason’s (Khalipa) secret. I will tell you. Jason lives in the 20 min Burpee EMOM’s.”
– Garrett Fisher

a) 60 min EMOM

Even: row 15/10 calories
Odd: 1 round of reverse Cindy*

If you start failing Cindy, cut push-ups in half. If it’s easy, add 1 rep to each movement every 5 minutes after the 20 minute mark. If you begin to fail the row skip rounds of Cindy until you get back on track. If you never get back on track keep rowing.

B) anything you like.

4:59 mile on the Assault bike.

Monday August 24,2015

WOD:
Every 4 minutes for 28 minutes

12 back squats
20 hollow rocks
200 m run

RX: bodyweight back squat
Scaled: 135/95

8.21

A) 15 x Rolling 100m’s

For every meter you don’t get 100m exactly; add either 1 rep, 2 reps, or 3 reps for every meter.

First 5(+1 per meter)

10 box jump overs 30″

Second 5(+2 per meter)

10 toes to bar

Third 5(+3 per meter)

50 unbroken double unders

B) 

4x

15 overhand no hook deadlift 245/165 + 20 yard broad jumps + 80 yard sprint + :30 rest + 400 m run + 1:30 rest