Thursday 08/13/15

dynamite

Bench Press 5×3 @ 80%
Deadlift 5×3 @ 85%
Snatch Grip Push Press 4×3 Start @ 80% of snatch

Note: If your core is sore, do not deadlift!

Wednesday 08/12/15

“Trannie Annie”
50-40-30-20-10
Double Unders
10 Ball Slams 50/30
Sit ups

5 burpee every break in DU

Tuesday 08/11/15

lethal weapon

Back Squat 5×3 @ 75%
Shoulder Press 5×3 @ 75%

96′ Handstand walk
10 Legless Rope Climbs

Monday 08/10/15

“Elizabeth”
21-15-9 reps, for time of:
Clean, 135/95
Ring Dip

Note: Any clean

Sunday 08/09/15

Open gym 2 – 5

Monday’s wod (08/10/15)
“Elizabeth”
21-15-9 reps, for time of:
Clean, 135/95
Ring Dip

Saturday 08/08/15

Team wod 0900

Friday 08/07/15

For Time:
800m Run
30 Pull ups
60 Air Squat
30 Power Clean 165/110
60 Air Squat
30 Pull ups
800m Run

Thursday 08/06/15

Power Snatch + Hang Snatch + OHS
4 x 1 – Start at 70%. Work up to 80%

Bench Press
3 x 10 @ 70%
10 Push up between sets

Wednesday 08/05/15

Row
4 x 500m

Max effort. Rest as needed.

Tuesday 08/04/15

Front Squat
5 x 3 @ 75%

Push Press
5 x 3 @ 75%

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