• Wednesday, August 21st

    Mobility: lacrosse ball hamstrings and glutes

    Strength: Deadlift 3@70%, 3@80%, AMRAP @90%
    *Add 20/10# to weights used on 07/24/2013

    WOD: 5 rounds for total working time

    8 SDHP 115/75#

    16 wall balls

    *30 seconds rest between rounds

    Midline: 90 second oblique plank hold (each side)

  • Tuesday, August 20th

    Mobility: Tricep barbell smash

    Strength: 3×8 Ring Dips and Ring Rows (weighted if possible)

    W.O.D: 15 minute descending AMRAP

    5 minutes: KB Snatches (24/16kg)

    4 minutes wall toss sit ups (20/14)

    3 minutes HSPU

    2 minutes jingle jangles

    1 minute burpees

    Midline: 100 banded good mornings

  • Monday, August 19th

    Mobility : Front Rack mobilization

    Strength: (10 minutes to build up to 75% of a 1RM clean)

    -then-

    2 touch ‘n go reps every 30 seconds for 5 minutes

    *5 burpee penalty for every missed attempt

    W.O.D: For Time

    200m Farmer Carry 24/16kg

    -then-

    5 rounds of:

    5 Power Cleans 155/105

    10 Pistols (each leg)

    Midline: 1×50 GHD sit ups