Tuesday July 7,2015

Skill:
every :90 for 15 minutes build to a heavy
1 pause front squat + 2 front squat

WOD:
14 min AMRAP
Run 800 m
50 box jumps
50 push-ups (feet on 45 lb plate)

Max T2B with remaining time.

Monday July 6,2015

Skill:
REVIEW WOD MOVEMENTS

WOD:
Every 2 minutes for 20 minutes

6 pull-ups
7 power cleans 155/105
8 burpees

Score is your slowest round. So sprint!

Friday July 3,2015

Skill: 8 minutes1 min on 1 min off

Grasshoppers

*in the min off athlete must complete either 25 jumping jacks or 4 cartwheels (2 per side). Cartwheels/jumping jacks must be completed on the last minute.

WOD

Run 800m

9 sdhp 135/95

Run 400m

15 sdhp 135/95

Run 200m

21 sdhp 135/95

Thursday July 2,2015

Skill: find 1 rm of complexDead Lift+Power Clean+2 Push Jerk

Partner Wod:

4 min AMRAP wall balls

4 min AMRAP pull-ups

4 min AMRAP front rack lunge 135/95

Wednesday July 1,2015

Skill:
15 mins to find a  
3 rm Turkish getup. Weight only counts if it can be done with both arms

WOD:
4 min AMRAP:
8 hr push-ups
12 goblet squats (53/35)

Rest 2 mins

4 min AMRAP:
12 goblet squats
24 double Unders

Rest 2 mins

8 min AMRAP:
8 hr pushups
12 goblet squats
24 double Unders