Tuesday July 15, 2014

Skill:
Back squat
New set every :90
10 reps at 135/95
8 @ 165/115
6 @ 185/125
4 @ 205/135
2 @ 225/155

At any weight athlete reaches failure, complete 15 more repetitions at the previous weight in as few sets as possible. If athlete does not hit failure before the end of the ladder, then do 15 reps at final weight.

4 rounds
30 ab mat sit-ups
10 shoulder to ovhd 165/115

Friday July 11, 2014

Friday
Skill: 1 snatch (power or full) every :90 for 10 reps

WOD:
Triple Elizabeth
21-15-9-21-15-9-21-15-9
Full clean
Ring dip
*18 min cap

Tuesday July 8, 2014

Skill:
10 rm clean grip deadlift

Partner Wod:
Triple Grace
90 clean and jerks 135/95
*10 min cap

Monday July 7, 2014

Skill: N/A

Wod:
Partner Kelly 2.0

10 Rounds
400m Run
30 Wall balls
30 Box Jumps (24″ / 20″)

This is going to be fun!