Monday Aug.18,2014

Skill:
10 min emom
Even: 5 burpees + 5 kb
(r arm) clean and jerks
Odd: 5 burpees + 5 (L arm) kb clean and jerks
Wod:
4 rounds
15 chest 2 bar
15 back squat (from floor)
155/105
Run 200 yards
(50 yards x 4)

Saturday WOD

Partner Kelly(ish)
5 rds for time
600 M run
45 box jump
45 wallball

Friday

40 min clock
0-10 min: est 3 rm PP
10-20 min: est 3 rm PJ
20-40 min:
Complete this for time.
40 air squat
30 ring rows
20 calories
40 pistols
30 pull-ups
20 calories
40 thrusters 45/35
30 chest to bar
20 calories

Thursday, this week

Skill: chin-ups strict
4 sets of Max reps or 12 (whichever comes first)
Wod:
15 db snatch r arm 50ish/30ish
15 db snatch l arm
1 legless rope climb
(no jump start)
15 kb ovhd squat r arm 53/35
15 kb ovhd squat l arm
2 legless (no jump start)
15 power snatch 135/95
15 ovhd squats 135/95
3 legless rope climbs

Friday August 8, 2014

Skill:
3×5 front squat w/3 sec pause

Wod:
Row 500m
30 deadlifts 275/185
20 squat cleans 185/125
10 thrusters 135/95