WOD:

2 x AMRAP 4
10 Pull Ups
10 Double DB Thruster (35/25 per hand)
Rest 4:00 between sets.

Lifting:

EMOM 8
4 Hang Power
Cleans (Touch and
Go – heavy)

Thursday 8.23.18

WOD:

6 RFT:
3 Deadlift (315/205)
6/arm DB Squat Snatch (50/35)
9 TTB
12 WBS (30/20)

Lifting:

Back Squat
5 x 3 at 95% of last
week’s heavy 3-
rep.

 

Tuesday 8.21.18

Lifting:

Every 1:45 for
10:30
3 Front Squats at
last week’s weight.

 

WOD:

For Time:
21-15-9
Front Squat
(135/95)
Ring Dips
Burpee Box Jump
Over (24/20)

Monday 08.20.18

WOD I:

EMOM 25
1 – 12 Double DB Ground to Overhead (35/25 per hand)
2 – 15 GHDSU
3 – 12 Chest to Bar
4 – 16 Alternating Pistols
5 – Rest

WOD II:

In as few sets as
possible, with a
10:00 cap:
80 kHSPU

Friday 8.17.18

WOD:

For Time:
21-18-15-12-9-6-3
Chest to Bar
Bench Press (60%
Bodyweight)

 

WOD II:

5 x 2 (1.1)
Clean w/ 2’ Pause
Below the Knee
Rest 1:30 between
sets.
3 x 3
Clean Grip Deadlift
at 115% of pause
cleans.

Thursday 8.16.18

WOD:

EMOM 21
1 – 8 Push Jerks at
last week’s 10-rep
weight
2 – 15/12 Calorie
Row
3 – 40-50
Unbroken Double
Unders (Scale is
NOT single unders
– it’ll be :45 of DU
Practice)

LIFTING:

In <15:00, build to
a 3RM Back
Squat.

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