Thursday 8-16-18

10-9-8-7…..1 Clean Wt’d Strict Pull up 10: 165/115 – 5/3 9: 175/125 – 9/5 8: 185/135 – 13/9 7: 195/140 – 18/13 6: 205/145 – 26/18 5: 215/150 – 35/25 4: 225/155 – 44/30 3: 235/165 – 53/37 2: 245/170 – 62/44 1: 255/175 – 70/53

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Monday 8-13-18

Great effort last Friday! We had a handful of individuals finish the Burpee/Run ladder!! Monday Run 800 10 x 10 Wallball 20/14 10 S2OH 10 Pull ups 10 KBs 53/35 10 Sit ups (tennis balls) Then Run 800

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Thursday 8-9-18

15:00 – To build to a Power Snatch Heavy Single WOD 21-15-9 Games Complex 8 Deadlift 165/115 7 Power Clean 6 Power Snatch 8 Pull ups 7 C2b 6 BMU 6 Deadlift 165/115 5 Power Clean 4 Power Snatch 6 Pull ups 5 C2b 4 BMU 4 Deadlift 165/115 3 Power Clean 2 Power Snatch […]

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Tuesday 8-7-18

20 EMOM 1 Deadlift (75% C+J 1RM) 1 Squat Clean 1 Front Squat 1 Jerk Finisher: 3x 10-12 Forward/Reverse Lunges 10-12 Ring Tricep Extensions 10-12 Ring Bicep Curls

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Friday 8-3-18

2:00 AT EACH STATION Max calorie row Max Thrusters 95/65 Max Calorie Row Max Power Snatch 95/65 Max Calorie Row Max Squat Clean 95/65 1:00 AT EACH STATION Max calorie row Max Thrusters 95/65 Max Calorie Row Max Power Snatch 95/65 Max Calorie Row Max Squat Clean 95/65

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Thursday 8-2-18

12 AMRAP 5 Deadlift 315/205 3 Wt’d BMU 12/6 Break: Jog 400 8 EMOM 3 HSPU 5 K2E Break: Jog 400 Flight Simulator (8:00cap) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5. Unbroken Doubles

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Monday 7-30-18

0:00-7:00 Run 1,000 7:00-14:00 10-9-8-7….1 Box Jumps 24/20 Pull ups 14:00-21:00 21-15-9 Wallball 20/14 Kb Swing H-R Push-ups 21:00-28:00 50 Sit ups 50 Burpees 50 Sit ups 28:00 – 35:00 Row 1500/1200

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