WOD 07.01.2016 Friday

Oly

Power Clean + Push Jerk

  • 10 x 3 every 1:15

* Use 90% of RM then take 85% of that number and add 5 lbs as you work if possible

Accessory

4 rounds

  • 12 DB Bench Press
  • 12 Strict Pull-ups

* Rest as needed

WOD 06.30.2016 Thursday

WOD

5 rounds – Start a new round every 5 min

  • 15/10 Cal Assault Bike
  • 10 Bar Facing Burpees
  • 6 Thrusters, 135/95#

Go Hard!

WOD 06.29.2016 Wednesday

Strength

Deadlift – Heavy Single

Partner WOD

25 min AMRAP

  • Partner 1 Rows 500m
  • Partner 2 Rows 500m
  • Partner 1 Rows 500m
  • Partner 2 Rows 500m
  • Partner 1 performs 20 DB Snatch, 70/50#
  • Partner 2 performs 20 DB Snatch, 70/50#

* Individual 1:1 work:rest after each movement

WOD 06.28.2016 Tuesday

Strength

Back Squat

  • 80% x 3
  • 85% x 3
  • 90% x 3
WOD

Elizabeth
21-15-9

  • Power Clean, 135/95#
  • Ring Dips