Author: lumpy6488

8/18/14 Strength: Front Squat 20 min to find 1 RM *the next several weeks will be based off of your 1 RM BS and FS.

8/15/14 Strength: Hip snatch (power position) 1 x 5 1 x 4 1 x 3 3 x 2 Wod: 16 min amrap 8 kb thrusters

8/14/14 Strength: Ring rows/pistols 4 rds each 30 sec on/30 sec off 100 double unders for time *or 3 min of DU practice Wod: Diane

8/13/14 Strength: Strict Press 7×3 H.A.T.A. Wod: Tabata Complete all 8 rds before moving on Kb swings 1.5/1 T2b Box jumps 24/20 Burpees Lowest #

8/12/14 Strength: C/J EMOM x 8 Min 1-4 complete 2 reps Min 5-8 complete 1 rep (heavier wt) Then: 1000m row for time Wod: 10

8/11/14 Strength: Back squat 20 min to find 1 RM Get some!!! Wod: “Karabel” 10 RFT 3 Snatches 135/95 15 wall balls