Friday July 31,2015

40 min clock

0-10 min
Build to heaviest squat clean possible

10-25 min
5×3 front squat

25-40 min*
3, 6, 9, 12…. 21
Toes to bar
Box jump overs
every 3 min including the start do 80′ walking lunge.

Thursday July 30,2015

Skill:
press
Max unbroken reps w 1 sec pause at top 95/65
Then 4×8 with any variation of db, KB or bb

WOD:
3 rounds
50 double unders (or 100 singles)
Run 200 m
Rest :30
Run 400 m
Rest 3 min

7.30

30 muscle ups for time. Strict 7 min cap for guys. Strict 9 min cap for girls.
10 min EMOM 

Burpees 

Easy: 10

Medium: 12

Hard: 14

(only attack 14 of you still feel really good. Don’t “rise to the challenge.” Likewise if you feel beat up, do 10.)

Wednesday July 29,2015

Wednesday:Fran

21-15-9

Thrusters 95/65

Pull-ups

Post workout:

100 hollow rocks and/or 100 bent leg bridge ups

7.29

unbroken back squats at bw Men:

20-15-10-5 rest as needed between sets

Women:

14-11-7-4 rest as needed between sets
4×350 m row

Rest 1 min between intervals