08/28 Saturday WOD

Strength

Squat Snatch 5x5x3x3x1

WOD

"Football Gone Bad"

3 rounds/1min each/1min rest between rounds

DB Thrusters

Box Jumps

Pushups

Double Unders

Row

Endurance

3x3min Max effort runs - rest 3mins between rds

*3hrs after WOD

08/27 Friday - REST DAY

08/26 Thursday WOD

Strength

Power Clean 5x5x5

Dead Hang Pullups 3 set max reps

WOD

AMRAP 15 mins

5 Hang Cleans 135lbs

7 Supine Pullups

9 Box Jumps

Endurance

Tabata Treadmill Hills

12% grade/5k pace

08/25 Wednesday WOD

Strength

Front Squat (chains) 5x5x5

Deadlift 5x5x5

WOD

"Diane"

21-15-9

Deadlift 225lbs

Handstand Pushups

08/24 Tuesday WOD

"Baseline"

Row 500m Run

40 Squats

30 Situps

20 Pushups

10 Pullups

rest 5 mins and then

3 Rounds

95lb Ground to overhead

200m shuttle run (50m down and back twice)

08/21 Saturday WOD

Strength

Squat Clean 5x5x3x3x3x1

Jerk 5x5x3x3x3x1

WOD

"Annie"

50-40-30-20-10

Double Unders Situps

08/19 Thursday WOD

Running "Annie"

1200m Run

50 Double Unders

50 Situps

800m Run

40 Double Unders

40 Situps

400m Run

30 Double Unders

30 Situps

200m Run

20 Double Unders

20 Situps

100m Run

10 Double Unders

10 Situps

08/18 Wednesday WOD

5 Rounds

1min Push Press 95lbs

1min KB Swings 1.5 pood

1min Pushups

1min Rest

08/17 Tuesday WOD

Strength

Bench Press 5x5x5

Weighted Pullups 8x8x8

Weighted Dips 8x8x8

WOD

10 Rounds

1min Sprint all out effort

:30 sec Rest

08/14 Saturday WOD

"Nancy"

5 Rounds

400m Run

15 OH Squats 95lbs

08/13 Friday WOD

"Fight Gone Bad"

3 Rounds

1min Wall Balls

1min SDLHP 75lbs

1min BJ's 20"

1min Push Press 75lbs

1min Row for Calories

1min Rest

Score by adding total reps accumulated and Calories rowed.

08/09 Monday WOD

5 Rounds

5 Muscle Ups

10 Overhead Squats 115lbs

15 Toes to Bars

20 GHD Situps