Thursday 7/21/16

Post WOD recovery

Post WOD recovery

A: 3 rounds not for time of:

10 Rear Foot Elevated DBs Split Squat (Each leg)

20 Banded Face Pulls

30 Sec Hollow Rock Hold

B: 3 rounds for time of:

12 kettle bell snatches 53/35lb (6-6)

20 thrusters (95/65lb)

Wednesday 7/20/16

Rowing Regatta

Rowing Regatta

A: Every 90 seconds for 12 min

power snatch + overhead squats + snatch balance

B: 3 rounds for time of:

500 meter row

15 power snatches (115/75)

15 box jumps (24/20)

Tuesday 7/19/16

A: 3 rounds not for time of:

10 kettle bell front racked box step-ups (10 each leg)

20 banded pull a-parts

10 Russian twists (45/25)

B: For time complete:

400 meter

50 slam balls (30/20)

50 wall balls (20/14lb-10/9)

Monday 7/18/16

A: Every 3 minutes on the minute for 15 minutes complete: 3 Front Squat

B: For time complete

100 front squats (155/105), more about complete 10 push-ups every time you break a set

Saturday 7/16/16

5 rounds of 45 seconds of work, visit 15 seconds of rest of:

hang clean (135/95)

burpees Over The Bar

back squat (Clean the bar over the shoulders and Squat with it)

toes to bar

bent over row (Same bar)