Sunday 8/9/15

8:30am

strength:

shoulder press, push press, push jerk, split jerk sequence

x 4, increasing load each round

WOD:

2 candlesticks

2 barbell curls

130m run

:30 plank

4 candlesticks

4 barbell curls

130m run

1:00 plank

6 candlesticks

6 barbell curls

130m run

1:30 plank

8 candlesticks

8 barbell rows

130m run

1:00 plank

10 candlesticks

10 barbell rows

130m run

:30 plank

 

 

Saturday 8/8/15

8:00am

7:00 jump rope drills

WOD 1:

6 sumo deadlift

12 lateral over the bar jumps

18 toe touch

7:00 AMRAP

WOD 2:

300m row,

As many reps as possible in the time it takes opponent to row 300m of:

– Med ball cleans

– figure 8s

– parallette shout throughs

each athlete rows 3 times and does each element above 1 rounds each.

 

 

 

Wednesday 8/5/15

6:00am, 6:00pm, 7:00pm out to dinner for Justin’s farewell back to law school!

strength:

power snatch 3-3-3-3

WOD:

10 1 arm kettlebell swings

10 weighted (kettlebell) lunges

20 toe touch

20 back extensions

12:00 AMRAP

Tuesday 8/4/15

6:00am, 6:00pm, 7:00pm

buy in: 25 ring dips

WOD:

300m run

18 power cleans

9 toes to bar

300m run

16 power cleans

8 toes to bar

300m run

14 power cleans

7 toes to bar

300m run

12 power cleans

6  toes to bar

300m run

cash out: 200m row, 30 bicycles x2

Sunday 7/2/15

8:30am

strength:

shoulder press, push press, push jerk, split jerk

5 sets of above sequence, increasing weight each set, dropping off shoulder press if needed after round 3

 

WOD:

10:00 EMOTM

5 deadlifts (185/135)

2 hand release push-ups , increasing by 2 each minute

(0:00-1:00=2; 1:00-2:00=4; 2:00-3:00=6

 

Core extra credit:

100 perfect hollow rocks

each time you break= 100m run