Monthly Archives: August 2017

1-Sep-17-WK20

A. Strength: Deadlift Find A 3RM B. WOD: “Diane” 21-15-9 Deadlifts 225/155# HSPU
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1-Sep-17

A. Warm Up: For Quality Partner Rowling -3 Rds NFT 5 Barbell Strict Press 7 Good Mornings 14 Reverse Lunges B. Strength: Deadlift 3x3@ 85% C. WOD: “Diane” 21-15-9 Deadlifts 225/155 HSPU D. Cool Down: Stretching Shoulder Stretch Hamstring Stretch
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30-Aug-17-WK20

A. 400m Run w/vest -Rest 4:00 1 Mile Run no vest -Rest 4:00 400m Run w/vest B. Strength: Back Squat 4x2 @ 85-90% Across C. WOD: For Time 30 Power Cleans 155/105# 20 Push Jerks 10 Clean And Jerks D. Gymnastics: 4 Rds For Quality Max Strict Pull Ups 20 GHD Sit Ups (paced and…
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30-Aug-17

A. Warm Up: For Quality 400m Run -3 Rds NFT 15 A.R.E. Squats 10 GHD Sit Ups 5 Strict HSPU B. Strength: Back Squat 4x2 @ 85-90% Across C. WOD: For Time 600m Run 30 Clean And Jerks 95/65# 600m Run 30 C2B Pull Ups 600m Run 30 Back Squats 95/65# D. Cool Down: Mobility…
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29-Aug-17-WK20

A. Gymnastics: 4 Rds For Distance 8 Kipping HSPU -Turn And Kick Right Up Into Max Distance Handstand Walk —Rest 2 Minutes B. Strength: Bench Press 4x6 Heavy Across C. WOD: 5 Rds For Time 500m Row 15 Bench Press 135/95# D. WOD: 2 Rds For Time 50 DU’s 10 Muscle Ups 50 DU’s 5…
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29-Aug-17

A. Warm Up: For Quality 400m Row -Rest 2 Min 200m Row -3 Rds NFT 8 Push Ups 12 GHD Hip Ext 8 Close Grip Swings B. Strength: Bench Press 4x6 Heavy Across C. WOD: 5 Rds For Time 500m Row 20 Push Ups D. Cool Down: Mobility T-Spine Banded Ankle Stretch Lacrosse Ball 1st…
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28-Aug-17

A. Warm Up: For Quality 400m Run -3 Rds NFT 10 Air Squats 7 Seated DB Strict Press (single arm 7 left, 7 right) 4 Strict Pull Ups (weighted if you can) B. Weightlifting: 2 Strict Presses + 3 Push Presses + 4 Push Jerks 3 Sets Of The Above Complex Building In Weight Each…
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28-Aug-17-WK20

A. Strength: Reverse Front Rack Lunges 4x8 Building B. Weightlifting: 2 Strict Presses + 3 Push Presses + 4 Push Jerks 3 Sets Of The Above Complex Building In Weight Each Set C. WOD: “Karen” 150 Wall Balls
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