7.26.17

 

Strength

Push press

  • 1×2 @90%
  • 1×1 @95%
  • 1RM

WOD

5RFT

  • 5 ring muscle ups
  • 10 front rack lunges 95/65
  • 250m row
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7.25.17

 

 

A) Airdyne

8X :30/:20 rest

score = total calories

B)

AMRAP 8

  • 7 front squats 135/95
  • 7 C2B pull ups
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7.24.17

 

Strength

Front squat

12×3 @60% ( :45 per set)

WOD

7 rounds

  • 10 T2B
  • 8 ring dips
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7.21.17

 

Strength

Power clean

  • 12×3 @70% (00:45 per set)

WOD

3 Rounds

  • 200m run
  • Rest 1:1
  • 400m run
  • Rest 1:1
  • 600m run
  • Rest 1:1
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7.20.17

WOD

A) Airdyne

4x 1 mile (rest 1 minute after each)

REST AS NEEDED

B)  L-sit (accumulate 2 minutes)

then

21-15-9

  • Deadlifts 225/155
  • V-ups
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7.19.17

 

Strength

Push press

  • 4×2 @90%

WOD

3 rounds

  • 200m run
  • 12 snatches 95/65 (not power)
  • 6 ring muscle ups
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7.18.17

 

 

A) 8X :30 row/:20 rest

score = total calories

B)

  • 750m row
  • 10 burpees over rower
  • 500m row
  • 20 burpees over rower
  • 250m row
  • 30 burpees over rower
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