Monday 7.21.14

1. Summer League WoD

if you are alone do HS Walk for Wheel barrow and choose row for calories

2. Squats
5×7 Back Squats Across

3. Bench Press
2RM

4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

Thursday 7.17.14

1. Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute.

2. "Uncle Sam"
5Rft
30 Double Unders
3 Muscle ups with medball between feet, 20/14
5 OHS 205/125

3. Engine
"Banksy's Canvas"
Row 1k
25 Lunge Steps
25 Burpees
Row 500
50 Lunge Steps 
50 Burpees

Wednesday 7.16.14

1. Box Squats
3-3-3-3-3
*safety bar

2. Rest

Tuesday 7.15.14

1. “Shermer's Frustration”

10 rounds for time of:
5 Chest to Bar
5 HSPU

5 rounds for time of:
10 GHD sit-ups
10 back extensions

2 rounds for time of:
25 Thrusters 135/95
25 box jumps 24/20 

2. Strength

Make up yesterday cuz no one did it. If you did happen to do it hit 
4x10 Pendlay Rows

Monday 7.14.14

1. Snatch
Work up to a heavy Squat Snatch from the low hang (below knees)

2. Squats
5×7 Front Squats, across

3. Metcon

"DT"

5 RFT

9 Deadlifts 155/105

7 Hang Cleans 

5 Push Jerks

Wednesday 7.9.14

1. Rest or Gym Wod

Tuesday 7.8.14

1. Emom in 10
Bear Complex @ 50% of front squat

2. Pause Front squat
3-3-3-3-3-3 across
FULL 3 second pause

3. Metcon
AMRAP IN 15
10 pistols
10 box jumps 30/24
10 chest to bar
10 ghds

Saturday 7.5.14

1.  Teams of 2 Complete:
50-40-30-20-10 of:
Wall Balls, 30/20
Power Snatch, 95/65

Thursday 7.3.14

1. Bench Press
7x5 Across

2. "Tabata Strong"

Tabata BW Back Squat (from the Floor)

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata BW Deadlift

Rest 1 minute

Tabata Burpees

Rest 1 Minute

Tabata Bar Muscle-Ups / Bench or Box Dips (straight leg)

***The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. 

SCORE for the site put total for the window put each movement's lowest score and total!!!

3. Engine
5 Rounds
Row 300
Rest 1 min
Goal is under 1 minute guys and under 1:05 girls

Tuesday 7.1.14

1. Pulls
6x3 Good Mornings

2.  Cindy's MomAMRAP in 20
5 C2B
10 Ring Dips
15 Air Squats

alex sub burpees for C2B
guys wear vest
**