Monday, 8-12-13

For time: 21 deadlifts, 225 lb. /155lb 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205lb 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Back Squat 8@60% 6@70% 6@80% 4@85% 4@87.5% 10@50% *Not a typo* 6RFT: 12 Thruster 75/55 10 Front Rack Lunge 75/55 8 Power Snatch 75/55 *15 min time Cap

Strength/Skill – 5 x 1 Complex – (Hang Snatch, above knee + Snatch) Complete as many rounds as possible in 20 minutes of: 95/65 pound Thruster, 5 reps 95/65 pound Hang Power Clean, 7 reps 95/65 pound Sumo Deadlift High-pull, 10 reps

Strength/Skill – A1.) Back Squat – 3 X 10 @ 65% A2.) 3 X 10 Strict Toes to Bar A3.) 3 X 10 Ring Rows WOD 10 min AMRAP Ascending Ladder 1 Shoulder to Overhead 1 KB Swings 1 Box Jumps 2 Shoulder to Overhead 2 KB Swings 2 Box Jumps, etc. Rest 30 seconds…

12 min Emom: min 1- 20 weighted sit ups min 2- 20 step ups min 3- 20 supine ring rows   Max out in the following, you get 12:00 to find the most you can do: High Hang Power Clean + Hang Power Clean + Power Clean + Push Press High Hang Power Clean + Hang Power Clean + Power Clean +…

Please bring a sweat towel!!   With a partner complete for time: 1200m row 100 Burpees 300 Single Unders 800m run 100 med ball twists 300 mountain climbers 1200m row