Tuesday 8/12/14
Strength Snatch complex: Hang power snatch +hang squat snatch + Full squat snatch WOD 10 min AMRAP up ladder of 5-10-15-20-25-30 Wall Balls 20/14 – as high as possible. 5 Hang Power Clean 165/115; between every set of wall balls.
Monday 8/11/14
WOD "Mary" 20min AMRAP 5 HSPUs 10 Pistols 15 Pull-ups or "Cindy" 20min AMRAP 5 Pull-ups 10 Push-ups 15 Squats
Friday 8/8/14
WOD 3rounds 50 KB Swings 53/35 21 HSPUs 12 Power Snatches 115/85#
Thursday 8/6/14
Strength Back Squat: 1x5 @ 65%, 1x5@70, 1x5@75%, 1x3@80%, 1x3@85% WOD 3 rounds for total time of: 50 Double Unders 20 Burpee Box Jumps, 24/20 in 20 Pistols (Alternating Legs)
Wednesday 8/6/14
WOD "Elizabeth" 21-15-9 Cleans 135/95 Dips
Tuesday 8/5/14
Strength Work up to heavy set: Clean+Front Squat+2 Jerks WOD 10 Min EMOM 8 Hang Power Cleans 95/65 8 Push Press
Thursday 7/31/14
Strength High Hang Clean 1 x 3; work @ 60% , 1 x 3 @65%, 1 x 3 70% WOD 10 Rounds for Time 1 Power Clean 225/155 Run 200m 5 C2B Pull Ups
Wednesday 7/30/14
WOD For Time 30 Burpee Box Jumps, 24/20 400m Run 15 Power Snatches, 115/75 800m Run 15 Power Snatches, 115/75 400m Run 30 Burpee Box Jumps, 24/20
Tuesday 7/29/14
Strength Push Press: 5×3 WOD 3 Rounds 50 dbl unders 10 Power Jerks 135/95 20 Med ball sit-ups 20/14
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