Bench Press
5-5-5-3-3-3-1-1-1
then
Strict or weighted pull ups
3×5
Tuesday 08.27.2013
Five Rounds for time:
15 Deadlifts 185/135#
15 Knees to elbows
Gantry Endurance WOD
2 x (600m, 400m, 300m,200m)
w/300 m easy jog recoveries
Monday 08.26.2013
AMRAP 20 mins:
5 Handstand push-ups
10 Ring rows
15 Walking lunge steps
Sunday 08.25.2013
Rest day
Saturday 08.24.2013
“Jack”
AMRAP 20 mins
10 reps Push press 115#
10 reps Kettlebell swing 1.5 pood
10 Box jumps 24″
Friday 08.23.2013
For time:
800 M run
30 Snatches 135/95#
800 M run
Thursday 08.22.2013
Box Squats
2 reps every :30 sec for 6 minutes
then
4×10 Good mornings
Wednesday 08.21.2013
4 RFT:
6 Squat Clean 185/135#
12 Burpees
40 DU
Tuesday 08.20.2013
“Fran”
21-15-9 reps for time:
Thurster 95/65#
Pull ups
Gantry Endurance
Boat Race
3 RFT:
500m Row
400m Run
Rest exactly 3 mins between rounds.
Monday 08.19.2013
Boat Race
3 RFT:
500m Row
400m Run
Rest exactly 3 mins between rounds.