Saturday 082016

“Pirates Booty”
On the Minute x 21:
Minute 1 – 200m Run
Minute 2 – 15 Box Jump Overs (24″/20″)
Minute 3 – 15 Medball Squat Cleans (20/14)

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Thursday 081816

A) skill work
Double unders

B) For time
25 Power Clean 115/75
50 Double Under
50 Ball Slam 20/15
75 Wall Ball 20/14
50 Double Under
50 Hand Release Push-up
50 Double Under
25 Power Clean 115/75

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Wednesday 081716

A) Front Squat
6.4.2 x 2 waves
6 reps=70%, 4=75%, 2=80%

B) Amrap
3 minutes, rest 90 second
1) 200m run
Max Effort Toes 2 bar
*each drop 8 wallball
2) 200m Run
Max effort KBS(53/35)
*every drop 5 kb push press each arm
3) 200m run
Max effort box jump(24/20)

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Tuesday 081616

A) High Hang Snatch+ 2 Overhead Squat
12 min to build to heavy complex

B) Ring Dips x 6-8
Ring Rowsx6-8 @ 31×3

C) 5 Sets: 90 second AMRAP
45 Double Under or 90 Single
Max Effort Burpee
rest 90 sec

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Monday 081516

A. 2 Push Press + 1 Push Jerk
5 x 1

B. For Time: (17 Min Cap)
“Dashed Tomatoes”
3 Rounds of “Cindy” then 25 DL @ 135/95
2 Rounds of “Cindy” then 15 DL @ 185/125
1 Rounds of “Cindy” then 5 DL @ 225/175

1 “Cindy” Round – 5 Pull-Ups – 10 Pushups – 15 Air Squats

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