Monday, 7-30-12

Strength- Power Clean 70% x 3 x 5 Push Jerk 60% (of split jerk) x 3 x 5 WOD- In 9 minutes, the athlete will complete as many reps as possible beginning with: 225/155 lbs Deadlifts, 12 reps Bar Facing Burpees, 12 reps 225/155 lbs Deadlifts, 10 reps Bar Facing Burpees, 10 reps 225/155 lbs…

Strength/Skill – Reverse Close Grip Bench Press 5@65%, 5@70%, 5@75%, 5@80% NO 1 REP Maxes!!! For Time: Five rounds of: 155/115 pound Deadlift, 12 reps 155/115 pound Hang power clean, 9 reps 155/115 pound Push jerk, 6 reps

Strength: Pause Back Squats 3 X 5 reps @ 50% using a 5 second pause at the bottom Partner WOD As many rounds as possible in 20 minutes 10 Thrusters 65/45 10 Burpees 20 Partner Wall Ball sit-ups 50 D/U’s or 100 Singles together Teammate 1 starts with thrusters Teammate 2 starts with burpees Then…

Strength: Split Jerk 1-1-1-1-1-1-1 find your 1 RM For time: 21-18-15=12 burpees over the bar power cleans

15 min AMRAP 10 HSPU 10 M/U 10 Thrusters 95/65 Strength/Skill: 15 min to find your 1RM Deadlift 10 min EMOM odd 5 Deadlifts @ 70% even 5 Weighted Dips

Skill: Double unders W.O.D. Five rounds for time: Row 500 m / S.D.H.P. 50 (25-30% of body weight) 7 Thrusters (135/95) (95/45) Thrusters two days in a row!!!! You know what to be ready for!!!!