July 18, 2018

Mobility/Warm Up

Skill/strength:
5 Rounds:
1:30 Light Bike or Row
“X” Handstand Pushups

Set #1 – 30% of Max  HSPU
Set #2 – 35% of Max  HSPU
Set #3 – 40% of Max  HSPU
Set #4 – 35% of Max  HSPU
Set #5 – 30% of Max  HSPU

WOD
6rds:

6 Thrusters (95/65)
6 Burpee Pull-Ups (6” reach)

July 11, 2018

WOD

Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

July 6, 2018

400 M Med Ball Jog

2rds
14 AbMat Sit Ups
7 Burpees
7 Ring Rows
7 MBC (go up as you go)
7 RDL’s (go up as you go)


Hero WOD:
“Patton”
25 Deadlifts (155/105)
400 M Run
10 Strict Pull Ups
10 Clean and Jerks (155/105)
800 M Run
10 Strict Pull Ups
10 Clean and Jerks
10 Strict Pull Ups
800 M Run
10 Clean and Jerks
10 Strict Pull Ups
400 M Run
25 Deadlifts