Friday, 8-12-16

Strength 10 sets Push press x 2 + Push Jerk increasing weight TABATAS Sit-up KBS 35/20 Push up Ring Rows Thruster 45/33

Strength/Skill – Bench Press 5-4-3-2-1 I LOVE BURPEES!! 10 burpees 10 burpees jump over the box 24/20 10 burpee pull-ups 10 burpee wall balls 20/14 10 wall walk burpees 10 burpee broad jumps 10 db burpee thrusters 25/35 10 pistol burpees (these were to be bastard burpees but the tires were too wet) 10 burpee…

Strength/Skill – Power Clean Find your 1 RM – Your 1 RM is w/ good technique. Once technique goes out the window….your 1 RM is 10 lbs. less!!!!! For Max Reps: Max reps of High hang power clean (60% of 1RM Power clean) in 1 minute Max reps of Box jump (24/20) in 1 minute…

Strength/Skill – Push Press 2-2-2-2-2 95% 1 RM for time: 35 good mornings 50 DU’s Row 400 m 20 push ups 30 box jumps 24/20- step down Run 400 m 20 toes to bar 50 DU’s

Partner WOD For time: Filthy 100 40 min CAP 100 Box jump, 24 inch box 100 Jumping pull-ups 100 Kettlebell swings, 1 pood Walking Lunge, 100 steps 100 Knees to elbows 100 Push press, 45 pounds 100 Back extensions 100 Wall ball shots, 20 pound ball 100 Burpees 100 Double unders

Strength Skill – Weighted Push-ups 3-3-3-3-3 2 R.F.T. 10 OH squats (115/75#) 10 burpee box jump overs 10 push press (115/75#) 10 cleans (115/75#) 10 T2B 10 cleans (115/75#) 10 push press (115/75#) 10 burpee box jump overs 10 OH squats (115/75#)