Month: August 2014

Skill Work: Max set pull ups Weightlifting: Deadlift 5 x E2MOM 5 @ 70%+ WOD: 15 Min AMRAP 15 Power Snatches 65/95 15 OHS 15 BFB Rx+ 15 Min AMRAP 15 Power Snatches 95/135 15 OHS 15 BFB

Weightlifting: Front Squat (1RM) 6 x E2MOM Work up to a new 1RM! WOD: 12 Min AMRAP 18/20 Cal Row 100M Farmers Carry Mixed Weights 50 DU

Skill Work: Max set HSPU *cannot rest at the bottom of the HSPU Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: 3 RFT -CAP 15 Minutes 400M Run 20 Pull Ups 20 Thrusters 65/95 Rx+ 3 RFT -CAP 15 Minutes 400M Run 20…

Weightlifting: Clean (1RM) 6 x E2MOM Work up to a new 1 RM Snatch WOD: As a Team of 2 – Don’t Drop the Baby 100 WB 14/20 100 Cal Row 100 Push Ups 100 Sit Ups w/ WB 100 Box Jumps *Partner must hold ball while other partner is not working with WB *5…

Weightlifting: Back Squat (1 RM) 6 x E2MOM Back Squat Work up to new 1RM! WOD: Helen (For Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Skill Work: 5xEMOM 4 Strict HSPU and 3 Kipping HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean @ 80-85% WOD: For Time 7 RFT 7 Thrusters 65/95 7 Lat Burpees 7 Strict HSPU…

Weightlifting: Deadlift (1 RM) 6 x E2MOM Work up to new 1 RM WOD: For Reps 10 Min: :40 on :20 off DBx2 DL 35/50 DBx2 Hang Clean DBx2 Front Squat DBx2 S2OH *Score = Reps

Skill Work: Strict Pull Ups 5xEMOM 5-7 Strict Pull Ups *Add weight as needed Weightlifting: Jerk 6 x E2MOM 2 Push Jerk + 2 Split Jerk 2+2 @ 75% 2+2 @ 80% 2+2 @ 80% 2+2 @ 85% 2+2 @ 85% 2+2 @ 85% WOD: 3 Minute AMRAP 10 T2B 30 DU Rest 1 Minute…

Weightlifting: Snatch (1 RM) 6 x E2MOM Snatch Work up to a new 1 RM Snatch WOD: 15 Min AMRAP 500M Row Each Round 10-8-6-4-2 Hang Snatches 75/115 2-4-6-8-10 Rope Climb RX+ 15 Min AMRAP 500M Row Each Round 10-8-6-4-2 Hang Snatches 95/135 2-4-6-8-10 Legless Rope Climb

Skill Work: Ring Dips Tabata Ring Dips *Max 5 reps Weightlifting: Snatch Snatch 8 x E2MOM 1 Power Snatch + 1 Snatch + 1 Snatch Balance @ 80%+ *Can sub OHS for Snatch Balance based on comfort WOD: Fight Gone Bad – 3 Rounds of Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box…