Strength WOD:
Bench Press (Dynamic Effort)
-8x3 @ 55% of 1rm. No more than one minute rest between sets
Overhead Squat (Max Effort)
-10 minutes to beat last weeks 2rm
WOD:
Three rounds for reps of:
1 Minute HSPU
1 Minute Front Squats 135/95
1 Minute Strict Pull-ups
1 Minute rest
Score= total number of reps
Tuesday
Strength WOD
Power Clean
-5x2. Increase weight every set.
WOD
800m Run
then...
Five rounds of the couplet:
5 Snatches
15 Double Unders
then...
800m Run
Rx: 70% of bodyweight
Wednesday
Strength WOD
10 minutes to work on TGU
WOD
"Holbrook"
Ten rounds for time of:
5 Thrusters 115/75
10 Pull-ups
100m Sprint
1 minute rest
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Thursday
Strength WOD
Standing Overhead Press (Max Effort)
-10 minutes to beat last weeks 1rm
WOD
Seven rounds for time of:
7 Deadlifts 275/155
14 HRPU
Friday
Strength WOD
None
WOD
Strong Like Bull Chipper
50 Russian KBS 80/53
40 Push Jerks 95/65
30 Box Jumps
20 Hang Power Cleans 95/65
10 Tire Flips
5 Rope Climbs
1 Building Lap Farmers Walk (Each dumbbell 40% of bodyweight)
Time cap: 45 minutes
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