August 11, 2016

STRENGTH DAY

Back Squat: 10-8-6-4-2 reps

Deadlift: 10-8-6-4-2 reps

Bench:  10-8-6-4-2 reps

Weighted Pull Ups: 10-8-6-4-2 reps

POWER WOD

EMOM 6 min: 5 Back Squats

EMOM 6 min: 5 Deadlifts

EMOM 6 min: 5 Pull ups

Rest 2 min between sets

August 10, 2016

WEIGHTLIFTING

7×1 Paused Power Snatch

(3 count pause @ knee) + 1 Power Snatch

WOD

8 Deadlifts (225/155)

20 GHD sit-ups

80 Double Unders

2 Rope Climbs

40 Wall Balls

2 Rope Climbs

80 Double Unders

20 GHD sit-ups

8 Deadlifts

Level 1: 115/85, ab mat sit-ups, single unders, pull up (banded)

Level 2: 185/135, 20 GHD, 160 single unders, towel pull up

Post time on board

POWER WOD

For time:

20 GHD Sit-Ups

40 Double Unders

30 Wall Balls

20 GHD Sit-Ups

40 Double Unders

30 Wall balls

Level 1: Ab Mat Sit-Up, Single Unders, Front Squat w/ Med Ball

Level 2: GHD to horizontal, 80 Single Unders, 20 Wall Balls

August 9, 2016

URBAN WOD

WEIGHTLIFTING

10 min to warm up to 1RM Clean & Jerk, then:

Running clock:

1-3 min EMOM 5 C&J @ 70%

4-6 min EMOM 3 C&J @ 80%

7-9 min EMOM 1 C&J @ 90%

WOD

3 Rounds:

5 Thrusters (95/65)

10 C2B Pull Ups

10 Thrusters

10 C2B Pull Ups

15 Thrusters

10 C2B Pull Ups

Level 1: empty bar, ring rows

Level 2: 65/45, banded pull ups

Post Time on board

Power WOD

WOD

AMRAP 20 min:

Run 400 m (1 lap)

Max effort push ups

Post number of rounds on board

August 8, 2016

URBAN WOD

WEIGHTLIFTING

Cleans: 7×1

Work up to 1RM

WOD

10 Rounds:

10 Burpees over bar

9 Toes to Bar

7 Power Cleans (115/85)

Level 1: Knee tucks, empty bar

Level 2: knees to elbows, 95/65

Post Time on board

Power WOD

WOD

AMRAP 20min:

5 HSPU

10 Pistols

15 Pull ups

Level 1: 5 push ups, 10 air squats, 15 ring rows

Level 2: 5 HSPU on box, 10 pistols w/ band or medball, 15 pull ups w/ band

Post number of rounds on board