Monthly Archives: August 2016

31-Aug-16

A. Warm Up: For Quality 400m Row -3 Rds NFT 10 Alt KB Snatches 15 Air Squats 10 Good Mornings B. Strength: Deadlifts 3@70% 3@80% 3x2@85% C. WOD: 5 Rds For Time 30 Wall Balls 10 SDLHP 135/95# D. Cool Down: Stretching 10 Sampson Stretch 2 Min Individual Focus
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31-Aug-16-WK22

A. Strength: Deadlifts 3@70% 3@80% 3x2@85%   B. WOD: 3 Rds For Time 50 Wall Balls 20 SDLHP 135/95#
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30-Aug-16-WK22

A. Weightlifting: (1) Snatch Push Press 5x3 Building   (2) Hang Squat Clean 4x3 @ 75% Across   B. WOD: 5 Rds For Reps 1 Min Max Calorie Airdyne 1 Min Max GHD Sit Ups 1 Min Max Unbroken OHS 185/125#** 1 Min Rest **you can pull this out of the rack, you only get…
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30-Aug-16

A. Warm Up: For Quality 60 DU’s -3 Rds NFT 20 Sit Ups 10 Strict HSPU 20 KBS B. Strength: Push Press 5x3 Building C. WOD: Ghost 6 Rds For Reps 1 Min Max Calorie Row 1 Min Max Burpees 1 Min Max DU’s 1 Min Rest D. Cool Down: Run 400m @90%
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29-Aug-16-WK22

A. Weightlifting: Split Jerk 6x2 Building to 85%   B. Strength: Back Squat 4@65% 4@70% 4@75% 4x3@80% C.   WOD: For Time 9-6-3 Thrusters 95/65# Bar Muscle Ups Then, 12-9-6 Thrusters 95/65# C2B Then, 15-12-9 Thrusters 95/65# Pull Ups
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29-Aug-16

A. Warm Up: For Quality 20 Cal Row 10 Leg Swings (side to side, front to back, side to side) 10 Close Grip Swings B. Strength: Back Squat 4@65% 4@70% 4@75% 4x3@80% C. WOD: Fran 21-15-9 Thrusters 95/65# Pull Ups D. Cool Down: Stretching Couch Stretch Hamstring Stretch Close Grip Swings
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27-Aug-16

A. Warm Up: For Quality 400m Run -3 Rds NFT 7 Strict HSPU 15 Wall Balls   B. Strength: Front Squat 6x2 Building To A 2RM From A Rack   C. WOD: AMRAP 16 Min 200m Run 10 Front Squats 165/110# 5 Push Jerks   D. Cool Down: Run 200m @ 95% 15 Air Squats
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27-Aug-16-WK21

A. Strength: Front Squat 6x2 Building To A 2RM From A Rack   B. WOD: 16 Min AMRAP 400m Run 12 Unbroken Front Squats 165/110# 6 Unbroken Push Jerks
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26-Aug-16

A. Warm Up: For Quality 25 Med Ball Cleans -3 Rds NFT 5 Ring V-Outs 5 Strict Pull Ups 30 DU’s   B. Weightlifting: 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS 7x1 Building   C. WOD: For Reps 6 Min Max Full Snatches 135/95# 6 Min AMRAP Cindy -5 Pull Ups…
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26-Aug-16-WK21

A. Weightlifting: EMOM 10 Min Snatch High Pull + Hang Squat Snatch + OHS 70-75% Of 1RM   B. Strength: Deadlift 10 (Unbroken Reps) @ 65% Across -Rest :90 10 Reps -Rest 2:00 10 Reps -Rest 2:30 10 Reps   C. WOD: For Reps 6 Min Max Full Snatches 135/95# 6 Min AMRAP -5 C2B…
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