Month: July 2015

5×10 Renegade Rows Deadlift 5X5 : 5XE2MOM WK 2 5RM @70% Add 5lbs each round WOD: 5xE3MOM 15 DBx2 Deadlifts 35/50 10 Weighted Sit Ups (1 DB) 5 C2B

Pull-ups : 5 Min EMOM 5-7 Weighted Pull Ups Hang Power Snatch 12 Min to establish 5RM Work up to a heavy 5 rep WOD: 10 Min AMRAP 500M Row 20 Burpee over rower

Metcon (3 Rounds for weight) 10 Min warm up 3xE3MOM 21-15-9 add weight each round WOD: For Time 3 Rounds 10 WB 14/20 10 T2B Then Run 800M Then 3 Rounds 10 DBx1 OHS 35/50 10 Alt Pistols

5xE5MOM: Handstand Push-ups (5xE5MOM 60% of Strict HSPU from last week) Snatch : 12 Min to establish 5RM Work up to a heavy 5 rep touch and go WOD: 15 x EMOM Min 1: 20 Goblet Squats 35/50 Min 2: 10 American KBS Min 3: 14 KB Snatch (7L/7R)

Back Squat (12 Min to establish 5RM Build to a 5RM) WOD: For Time 40 DBx2 Thrusters 35/50 30 DBx2 FR Lunges 20 Strict HSPU 10 Ring Muscle Ups

5xE5MOM 5 Ring Dips *Work on kipping Clean (12 Min to establish 5RM Work up to a heavy 5 rep) WOD: 12 Minutes 21-18-15-12-9-6-3 Bar Facing Burpees Deadlift 125/185 With the remaining time 5 Min to build to 1RM Clean

Endurance: (4 Rounds for reps) Run 400, Rest :30 Run 300, Rest :30 Run 200, Rest :30 Run 100 Front Squat (12 Min to establish 3RM Build to 3RM) WOD: 3 Rounds for Time 15 DBx2 Front Squat 35/50 15 C2B Pull Ups 30 DU

Warm-up: Tabata Row or Bike Weightlifting: Back Squat (6×5) 6xE2MOM 6 x 5 WK1 10RM + 10-15lbs WOD: For Time 21 Deadlifts 125/185 21 HSPU 15 Deadlifts 155/225 15 HSPU 9 Deadlifts 185/275 9 HSPU Rx+ For Time 21 Deadlifts 155/225 21 HSPU 15 Deadlifts 185/275 15 HSPU 9 Deadlifts 205/315 9 HSPU

Gymnastics: Strict HSPU 5 minutes to establish max set strict HSPU Rest 1 min then… 5xE5MOM 50% of Strict HSPU Weightlifting: Power Clean (5RM) 12 Min to establish 5 RM Work up to a heavy 5 rep touch and go WOD: 5 RFT 50 double unders 15 Thrusters 65/95