8-10-16

Wod
150 single jump rope
3X
7 power clean (135/95)
14 med ball sit-up
then
800m run
then
3X
7 power clean (135/95)
14 med ball sit-up
150 single jump rope
coaches challenge 165/115 on the clean

Post Wod
5X
30 sec handstand hold
1 rope climb(legless if you can)
rest 1 min.

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8-9-16

Technique
10 Min EMOM
3 High Hang Squat Clean (from the pockets)
The goal here should be to get into the bottom
of the squat as quick as possible

Wod
4X- 3min(1 min each movement) on 90 second rest
Overhead squats(75/55)
Row for calories
Pull-ups
Score is total reps

8-8-16

Strength-Bench Press
1X15(45#-75#)
2X8 Moderately Heavy
4X3 AHAP Rest 90 Seconds between sets
2X15 with dumbbells

WOD
5X
200m run
10 Deadlifts (155/105)
15 Push-ups
20 Air squats

8-4-16

Strength Front Squat
1×10 w/plate held in front
2×8 @60%
4×2 @85-90%
1×12@50%

Wod
400m run to start and finish
4x
8 toe to bar
8 box step ups w/kettle bell in each hand(35/26)
then
750m row
then
4x
8 toe to bar
8 box step ups w/kettle bell in each hand(35/26)

 

8-2-16

Day one behind us…let’s get another

Strength
4X3
Hang Muscle Snatch 40-50% of 1 RM
3X3
Hang Snatch Shrug 100-110%
1X20
Hang Snatch Shrug 60%
Wod
5X
12 Wall Ball
9 KBS (53#/35#)

800M run

5X
12 Wall Ball
9 KBS (53#/35#)