Sunday, August 17 - Saturday, August 23

 Lindsay H. and Liz P. warming up back squat

Lindsay H. and Liz P. warming up back squat

Sunday, August 17 - No Class

 

Monday, August 18

Strength: Overhead Squat

  • 5x3

WOD: 18 Minute AMRAP

  • 9 Overhead Squat (93/135)
  • 9 Muscle-Ups
  • 6 Overhead Squat (93/135)
  • 6 Muscle-Ups
  • 3 Overhead Squat (93/135)
  • 3 Muscle-Ups

 

Tuesday, August 19

Strength: 1 Clean + 1 Jerk

  • 5 Sets

WOD: For Time

  • 1,000 M Row for Time
  • Max Handstand Hold for Time
  • 500 M Row for Time
  • Max Handstand Hold for Time

*Rest precisely 3 minutes between each movement 

 

Wednesday, August 20

Strength: Push Press

  • 1x5; 2x3; 3x1

WOD: For Time

  • 50 KB Swings (35/55)
  • 400 M Run
  • 50 Goblet Squats (35/55)
  • 400 M Run
  • 50 KB Alternating Single Arm Push Press (35/55)
  • 400 M Run

 

Thursday, August 21

WOD: 10 Rounds for Time

"Bulger" (compare to 11/21/13)

  • 150 M Row
  • 7 Chest to Bar Pull-Ups
  • 7 Front Squats (93/135)
  • 7 HSPU

 

Friday, August 22

Strength: Front Squat

  • EMOM 10x2

WOD: For Time (compare to 1/21/14)

  • 100 Thrusters (63/95)

*EMOM 3 burpees until 100 thrusters have been completed

 

Saturday, August 23

WOD: 5 Rounds for Time

"Kelly" (compare to 5/15/14)

  • 400 Meter Run
  • 30 Box Jumps (20/24)
  • 30 Wall Balls (14/20)

 

 

Posted on August 17, 2014 .