Sunday, August 7 - Saturday, August 13

Sunday, August 7 - No Class

 

Monday, August 8

Strength: Front Squat 

  • Establish a 1 Rep Max

WOD: 21-15-9 for Time

"Fran" (compare to 10/15/15 & 7/7/15)

  • Thrusters (63/95)
  • Pull-Ups

 

Tuesday, August 9

Strict Press

  • Establish a 1 Rep Max

WOD: For Time

50-40-30-20-10

  • KB Swings (35/55)
  • Double Unders

 

Wednesday, August 10

Strength: Strict Toes to Bar

  • 3x10

Skill Work: Handstands

WOD: For Time

  • 1,500M Row
  • 100 ft. Handstand Walk
  • 50 Burpees 

 

Thursday, August 11

Strength: Hang Squat Clean + Squat Clean

  • 5 sets

WOD: For Time (compare to 7/9/14)

5-4-3-2-1

  • Clean & Jerk (133/205)
  • Rope Climb

 

Friday, August 12

Skill Work: Member's Choice

WOD: 4 Rounds for Time

  • 400M Run
  • 20 Box Jumps (20/24)
  • 20 PVC Sit-Ups

 

Saturday, August 13

Partner WOD: 28 Minute AMRAP

  • 100 ft. Farmer Carry (each) (35/55)
  • 80 MB Squats (14/20)
  • 60 Push-Ups
  • 200M Row (each)

*1-50 ft. Sled Push (each) between rounds

Posted on August 7, 2016 .