Monday, August 22, 2016

8/24/16

1. WOD

How fast can you complete?
800 M run
25 ground-to-overhead (45/35)
25 burpees
400 M run
25 box jump overs (20)
25 toes-to-bar
800 M run

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8/23/16

1. Jerk: work up to a heavy single

2. Push jerk + split jerk: 4X2+2 @ 75%+ of heavy single

3. WOD

4 rounds for quality...
DB floor press X10
Bent row X10

4. Finisher
Coach's choice

8/22/16

1. Power snatch + overhead squat + overhead forward lunge: work up to a heavy set

2. WOD

How fast can you complete 30-20-10?
Deadlift (185/125)
Pull-ups

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Thursday, August 18, 2016

8/19/16

1. Deadlift: work up to a heavy double

2. WOD

4 rounds for quality...
Deadlift X4 @ 70-75% of heavy double
Repeat box jumps X10

3. WOD #2

How many rounds/reps can you complete in 7:00?
3 thrusters (135/85)
9 pull-ups
15 burpees

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Wednesday, August 17, 2016

8/18/16

1. Clean: work up to a heavy triple

2. WOD

On the minute for 10:00...
3 clean @ 70-75% of heavy triple

3. WOD #2
Tabata front plank hold
Rest 1:00
Tabata side plank hold (right side)
Rest 1:00
Tabata side plank hold (left side)

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Tuesday, August 16, 2016

8/17/16

1. WOD

How many rounds/reps can you complete in 30:00?
800 M run
80 free-standing squat
16 pull-ups

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Monday, August 15, 2016

8/16/16

1. Jerk: work up to a heavy single

2. Push jerk: 4X5 @ 70%+ of heavy single

3. WOD

4 rounds for quality...
Dips X max unbroken reps
Horizontal pull-ups X8-15

4. Finisher
Coach's choice

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