24August2015 – Monday

A. Warm-up –

B. Strength – Every 2min for 14min:
1 Power Snatch,1 Hang Squat Snatch, 1 Squat Snatch

C. WOD – 5RFT
10 HSPU
10 OHS (135,95)

25August2015 – Tuesday

A. Warm-up

B. Strength – Clean Complex (Power Clean, Hang Squat Clean)
5 sets @70-75%

C. WOD – 3RFT
400m Run
2rds of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (155,105)

26August2015 – Wednesday

A. Warm-up

B. Strength – E2MOM for 10 Minutes
Front Squat 5X3
start at 75% and increase in weight


C. WOD – 21-15-9:
KBS (53,35)
Box Jumps (24,20)
Rest 3min.
30-20-10:
Cal. Row
Pushups

27August2015 – Thursday

A. Warm-Up

B. Strength – Rest

C. WOD – Recovery
400m run x 6 Rest 2 min

If you missed a WOD:
5 RFT
5 Power Snatches (115/75)
5 Box Jumps (24/20)

28August2015 – Friday

A. Warm-up

B. Strength – Tempo Back Squat
3×3 @65-70% (3sec. Down, 3sec. Pause @bottom)

C. WOD – 15 Power Cleans (205/ 145) Rxx (135/95) Rx (95/65) scaled
30 Lateral Bar Over Burpees
60 WB (30/20)Rxx (20/14)Rx