August 10, 2018

Strength Day:

Overhead Squats 3-3-3-3-3

Then complete this 10:00 AMRAP of:

3 Overhead Squats (135/95)

5 Burpees

10 Knees to Elbows

STRENGTH WOD:  SP/PP 90%  5X1

August 9, 2018

Complete this 20 minute AMRAP of:

15 Deadlifts (185/135)

15 Box Jumps (24/20)

50 Double Unders

STRENGTH WOD:  Bench Press 90%  5X1

 

August 8, 2018

Complete for time:  20:00 time cap

1 Mile Run

then complete "GRACE"

30 Clean & Jerks (135/95)

 

August 7, 2018

Complete this 20:00 AMRAP:

14 One Arm DB Push Jerks (45/30)

21 Wall Ball Sit Ups (14/10) or GHD's

*alternate arms each round

*5 Burpee penalty for dropping DB!

STRENGTH WOD:  Back Squat 75%  5X4

August 6, 2018

Complex Fran

For Time:

7 Bar Muscle Ups

7 Chest to bar Pull Ups

7 Chin over bar Pull Ups

21 Thrusters (95/65)

5 Bar Muscle Ups

5 Chest to bar Pull Ups

5 Chin over bar Pull Ups

15 Thrusters

3 Bar Muscle Ups

3 Chest to bar Pull Ups

3 Chin over bar Pull Ups

9 Thrusters

STRENGTH WOD:  Snatch  1 rep max