WOD 7/31/15

Friday
Overhead Squat with Later WB Toss
5×3 for OHS / 5×5 for WB Toss with 8# ball

–THEN–

4 Rounds:
9 Deadlifts (115/75)
6 Hang Power Cleans
4 Push Press
* 1 min rest between rounds *

WOD 7/28/15

Tuesday
8 min EMOM
2 Hang Power Clean + 1 Push Jerk

–THEN–

Pendlay Row & Barbell Rolling
4×6 for both

–THEN–

For Time:
30 Pullups
30 Box Jumps (24/20)
30 Burpees
* 6 min cap *

WOD 7/27/15

Monday
Front Squat
5 @ 75%
3 @ 80%
4×2 @ 90%
* Add 10# to 1RM *

–THEN–

3 Rounds:
75 Double Unders (2 min)
25 Ab Mat
8 Barbell Thrusters (45/35)

WOD 7/24/15

Single Leg Deadlift 4×5
with…
Lat WB Toss 5×5

–THEN–

3 Rounds:
15 T2B
5 Deadlifts (205/155)
Immediately after…
400m Overhead Plate Carry (45/25)

 

7-25-15

WOD 7/22/15

Front Squat (add 10# to old 1RM)
3 @ 75%
3 @ 80%
5 @ 85%
3@ 80%

–THEN–

For Time:

50 Burpee Pullups
100 Double Under
50 KB Swing (53/35)

 

7-23-15