WOD 08.01.2016 Monday

Strength
  • Back Squat – 1 Rep Max
  • Seated Box Jumps – 3 x 5 (add weight and height)

* Begin to increase weight and height (if first time, no weight and 24″/20″ max)

WOD

4 Rounds for time

  • 200m sprint
  • 12 Deadlifts, 185/120#
  • 8 Bar Facing Burpees

Rest 1:30 b/t rounds

WOD 07.30.2016 Saturday

3 Person Team Metcon

For time:

  • Run 800m together
  • 100 Sync Squats (3 working)
  • 100 Sync Toe-to-Bars (2 working)
  • 100 DB Snatch, 70/50# (1 working)
  • Run 800m together

No Cap

Partner Metcon

For time:

  • Run 800m together
  • 100 Sync Squats
  • 75 Toe-to-Bars (1 working)
  • 50 DB Snatch, 70/50# (1 working)
  • Run 800m together
Individual Metcon

For time:

  • Run 800m
  • 100 Squats
  • 50 Toe-to-Bars
  • 30 DB Snatch, 70/50#
  • Run 800m

WOD 07.29.2016 Friday

Strength

Clean + Front Squat every 1:15

  • 1 + 2
  • 1 + 2
  • 1 + 2
  • 2 + 1
  • 2 + 1
  • 2 + 1
  • 2 + 1
  • 3 + 0
  • 3 + 0
  • 3 + 0

* Use 90% and take 85% of that, add 5#

WOD

“JT”
21-15-9

  • Handstand Push-ups (strict press 75/55#)
  • Ring Dips
  • Push-ups

WOD 07.28.2016 Thursday

WOD
  • 50 Wallball, 20/14# to 9′
  • Row 300m
  • Rest 2:00
  • 40 Wallball, 20/14# to 9′
  • Row 300m
  • Rest 2:00
  • 30 Wallball, 30/20# to 10′
  • Row 300m
  • Rest 2:00
  • 20 Wallball, 30/20# to 10′
  • Row 300m

* Rows are sprints

Accessory

4 rounds

  • :30 Hollow Hold
  • 7 Strict T2B

* Rest as needed b/t rounds

Extra Credit

For time:

  • 10 Rope Climbs