Monday – August 19, 2013

Deadlift

5-5-5-5 @ 75%

4 RFT

6 Deadlifts

12 Dips (Rings or Boxes)

40 DUs (120 Singles)

Tuesday – August 20, 2013

Introduce and practice split snatch (20 minutes)

“J.T.” Hero WOD

21-15-9

HSPU

Ring Dips

Push-ups

Wednesday – August 21, 2013

OHS

3-3-3-3-3 @ 80%

Run 200M

Then

5 RFT

5 Thrusters (95/65)

20 Sit-ups

Then

Run 200M

Thursday – August 22, 2013

Muscle Up progression and practice (20 minutes)

Run 400M

50 Wall balls (20/16)

Run 400 M

35 Wall balls

Run 400M

15 Wall balls

Friday August 23, 2013

Establish 1RM Snatch (20 minutes)

“The 540”

50 Overhead lunges (45/25)

40 Pull-ups

30 Thrusters (95/65)

20 Burpees

10 Squat Cleans (135/95)

 

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