Monday, August 29, 2016

8/30/16

1. Jerk: work up to a heavy single

2. Split jerk: 4X3 @ 80%+ of heavy single

3. WOD

4 rounds for quality...
Dips, max unbroken reps
SA DB bent row X 10+10

4. Finisher
Coach's choice

Post loads and reps to comments:

Sunday, August 28, 2016

8/29/16

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

2. WOD 

How fast can you complete 12-9-6-3?
Front squat (185/125)
Lateral burpees

Post load and time to comments:

Thursday, August 25, 2016

8/26/16

1. Back squat: work up to a heavy double

2. WOD

4 rounds for quality...
Back squat X4 @ 70-75% of heavy double
Repeat broad jumps X4

3. WOD #2

How many rounds/reps can you complete in 8:00?
5 push press (135/85)
40 double-unders
20 sit-ups

Post load and score to comments:

Wednesday, August 24, 2016

8/25/16

1. Clean: work up to a heavy double

2. Clean: 1X10 @ 60-65% of heavy double

3. WOD

Tabata hollowrocks
Rest 1:00
Tabata glute bridge hold

Post loads to comments:

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

Post time to comments:

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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