Wednesday August 16, 2017

WOD
Row 1000 m
Then
25-20-15-10-5
Push-ups(RX feet elevated 8"/6")
20 walking lunges
Then
Run 400 m

Accessory
4 x 15 reverse hypers
4 x 10 ring pull-ups or ring rows
4 x 10 Arnold Press

Tuesday August 15, 2017

Skill: Deadlift
Review the movement with PVC
3-3-3-3-3

Reset between reps. Rest 2-3 minutes between sets.

WOD: 24-16-8
box jumps
push jerks 135/95

Try to pick a weight that you think you might get unbroken on the 21's.

8 min cap

If you feel good get a new friend and go for an 800 m chill run.

Monday August 14, 2017

Skill:
Squat clean thruster(cluster)

PARTNER WOD!

Run 800 m*
100 thrusters 75/55
75 cal row
50 burpees over your partner holding a plank

*All Thrusters and Row work can be split however. The run is performed by both athletes. When the first athlete comes in he/she may start working.

Friday August 10, 2017

Skill
Alternating KB press. Hold two KB
in the front rack and alternate back and forth pressing each
one at a time.

Do 4 working sets of 12-16 reps
total(6-8 per side each set)

WOD:
15 min AMRAP
30 alternating pistols
20 pushups
10 Pull-ups

Thursday August 10, 2017

Skill: 3 power snatch+3 overhead squats

New set every 2:00. Build to your heaviest over 15 min.

PARTNER HERO WOD:
AMRAP in 22 minutes
5 Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14 lb)
17 Bar Over Burpees
Ideally one athlete would sprint an entire round and then rest while the other athlete does the same