July 31 2013

Walk Through 3 Rounds of:

10 Burpees

8 Strict Pullups

6 Strict HSPU

4 Strict Ring Dips

For Time:

10 Power Snatch 135#

20 Front Squat 135#

30 Burpee Over Bar

40 Pullups

50 Pistols (Alternating Legs)

Then:

Strict Press

5-3-3-3-3

July 30 2013

Test these three movements: 

Max Unbroken Pullups

Max Unbroken Pushups

Max Unbroken Squats

Rest 1 minute 

Max Unbroken Pullups

Max Unbroken Pushups

Max Unbroken Squats

13 Min Amrap Of:

9 Burpees

6 Front Squat 95/65

3 Push Press 95/65

Then:

Deadlift 

5-5-2-2-2

July 29 2013

Warm up with:

4 Rounds for time of:

10 KB swings

10 Pullups

Then: 

Snatch

95# x 3

115# x 2

125# x 2 

135# x 2

140# x 1 (3X)

Clean and Jerk

125# x3

145# x 2

155# x 2

165# x 2

175# x 1 (3X)

Front Squat 

255# x 1 (2X)

July 28 2013

7 Rounds for Time of 

7 Stone to Shoulder 145#

7 Burpees

July 27 2013

Recovery/weakness Day

July 26 2013

Warm up with:

1 Minute max Double Unders

1 Minute Rest 

Max Unbroken Airsquats

1 Minute Rest 

1 Minute Max Double Unders

Back Squat Party Version 2

Starting at 135 perform 1 back squat.  Add 10 pounds each minute until you get to 315(9 minutes into the wod).  At that point add ONLY 5 pounds each minute.  Continue to do 1 rep on the minute until you fail a rep.

Then:

Hang Snatch (below knee) @ 125

2x5

Hang Clean (below knee) @145

2x5

Snatch Balance

4x3

July 25 2013

Walk Through 3 Rounds of:

20 Airsquats

10 Burpees

5 KB swings 53/36

Rounds of 50-35-20 for time of:

Wallballs

Pullups

Double unders

Then:

Strict Press

5-5-5-5-5