Rest day
Saturday 08.17.2013
“Bachelor Party Hangover”
15 Handstand Push ups
30 Box jumps 24/20″
45 Kb Swings 53/36#
60 Double unders
75 Wall ball shots 20/14#
60 Double unders
45 Kb swings 53/36#
30 Box jumps 24/20″
15 HSPU
Friday 08.16.2013
Pistols skill work
5 rounds for time:
6 Hang Power Clean 145/105#
8 Toes to bar
10 Alternating Pistols
Thursday 08.15.2013
Deadlift
7-7-7-7-7-7-7
Increase load with each set
For each set, touch and go at ground only.
Wednesday 08.14.2013
15 Min to establish 2RM
Push jerk or Split jerk
then
AMRAP 10 mins
50′ Overhead walking lunges 45/25#
35 sit ups
Tuesday 08.13.2013
“Cindy”
AMRAP 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
Gantry Endurance WOD
600-1200-1800-1200-600
Rest 3 minutes
Monday 08.12.2013
Overhead Squat 3×5
then
3 Rounds for time:
400 M run
21 burpees
Sunday 08.11.2013
Do something in the water:
Swim, kayak, paddle board, body surf, float in a bathtub…
Saturday 08.10.2013
“Running Man/Woman”
Teams of 3. While one person runs 600m, the other two complete the following:
100 Wall Ball 20/14#
100 KBS, 53/36#
100 Box jumps24/20″
100 T2B
Upon completion, all members run 600m together
Friday 08.09.2013
10-8-6-4-2
Power Clean 135/95#
Rx+ 185/135#
2-4-6-8-10
Hand stand push up
Rx+ Deficit HSPU
Watch Laurie Galassi teach the Kipping HSPU