Monthly Archives: July 2016

1-Aug-16-WK18

A. Weightlifting: Full Snatch 1@70% 1@75% 1@80% 3x1@85%   B. WOD: For Time 800m Run 30 OHS 115/75# 600m Run 30 Power Snatches 115/75# 400m Run 30 Thrusters 115/75#   Monostructural Bias. M-1. 5 Rds 200m Row 30m Sled Push -Rest 3 Min   Weightlifting Bias. W-1. Back Squat 3x6   Gymnastic Bias. G-1. 15…
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1-Aug-16

A. Warm Up: For Quality 200m Run -3 Rds NFT 10 Pressing OHS 15 KBS 30 DU’s   B. Weightlifting: Full Snatch 1@70% 1@75% 1@80% 3x1@85%   C. WOD: For Time 800m Run 30 OHS 95/65# 600m Run 30 Power Snatches 95/65# 400m Run 30 Thrusters 95/65#   D. Cool Down: Mobility 2 Min Splits…
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30-Jul-16-WK17

A. Weightlifting: Power Snatch 3 @ 60% (of full snatch) 3 @ 65% 2x3 @ 70%   B. WOD: AMRAP 10 Min 12 Pistols 15 Power Snatch 75/65#
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30-Jul-16

A. Warm Up: For Quality 3 Rds NFT 10 Burpees 10 Sampson Stretch 10 KBS   B. Weightlifting: Power Snatch 3 @ 60% (of full snatch) 3 @ 65% 2x3 @ 70%   C. WOD: AMRAP 10 Min 12 Pistols 15 Power Snatch 75/65#   D. Cool Down: Row 2 Min @ 25 s/m 2…
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29-Jul-16-WK17

A. Strength: Deficit Deadlifts Standing on 25# Plates 4x3   B. WOD: 10 Rds For Time 1 Strict Muscle Up 3 Deadlifts 315/225# 5 HSPU
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29-Jul-16

A. Warm Up: For Quality 200m Run -3 Rds NFT 20 DU’s 10 Good Mornings 5 Dumbbell Strict Press   B. Strength: Deficit Deadlifts Standing on 25# Plates 4x3   C. WOD: 10 Rds For Time 1 Strict Muscle Up 3 Deadlifts 315/225# 5 HSPU   D. Cool Down: 400m Run @ 95%
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