Tuesday, 6-14-16
WOD- 10 Rounds for time of: 40 Yd, Farmer’s Carry 53/35 30 KBS 53/35 20 Air Squats Strength- Build to a heavy complex Clean grip deadlift + Power Clean + Hang Squat Clean
Monday, 6-13-16
Strength: Every 90 sec for 5 sets: 5 Front Squats @ 77.5% of 1RM 10 Min EMOM Even: 10-15 C2B Pull Ups Odd: 10-15 Dips 5 Min Rest 15 Min Time Cap 800m Run 21 Thrusters 95/65 400m Run 15 Thrusters 95/65 200m Run 9 Thrusters 95/65
Saturday, 6-11-16
Barbara 5RFT 20 Pullups 30 Pushups 40 Situps 50 Squats
Friday, 6-10-16
Strength: Bench Press Find your 3rep max 2016 Granite Games Qualifier 15 minutes: 10 squat clean & jerks (135/85lbs) 15 burpees over bar 8 squat clean & jerks (185/115lbs) 15 burpees over bar 6 squat clean & jerks (225/145lbs) 15 burpees over bar 4 squat clean & jerks (275/175lbs) 15 burpees over bar 2…
Thursday 6-9-16
3 RFT: 100 D/U 35 Thruster 75/55 30 c2b 25 Double KB c&j 35/25 20 walk out & in push up