Wednesday Aug.27, 2014

Warm up Sumo Dead
38 min Running clock
10 min emom: 1 sumo dead
@ 10 min: run 800m+200m backward
@20 min:
18 min amrap
6 see the lights w plate 45/35
12 step back lunges w plate 45/35
18 plate ground to ovhd 45/35

Tuesday Aug.26, 2014

Skill:
10 min EMOM
1 round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

remaining time complete max box jumps. Score is best round + worst

Wod:
60 cal row
50 ovhd squats 95/65
40 pull-ups

Monday Aug.25,2014

Skill/Strength
Power clean 1-1-1-1-1

Wod:
Partner DT
10 rounds for time of:
12 reps deadlifts 155/105
9 Hang power clean 155/105
6 Push jerk 155/105
Partners will rotate at the top of each minute.

Friday Aug. 22,2014

Skill: 12 min cap
High Hang Power Snatch
3-3-3-3
(new set every 2 min)
Wod: 30 min cap
800 m Partner medball carry 20/14
800 m Partner plate carry
(45+10 lb)/(25+15lb)
800m double KB carry 53×2/35×2
Any combo on the run/carry is allowed. Partners must stay together though.

Thursday Aug.21, 2014

Thurs
Skill/strength:
Max unbroken squat cleans w/3 different weights. Each set gets heavier. Athlete cannot rest in the hang or floor, only front rack. Rest 3 min between efforts.
Wod:
2 min amrap’s/1 min rests
1)
Run 200yrd shuttle
Max burpees
2)
20 burpees
Max ttb
3)
200 yrd shuttle
Max wallballs 20/14 @ 10′
4)
25 wallballs
Max eye level kb swings 70/53
5)
25 eye level kb swings 70/53
Max burpees