Category: Uncategorized

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

Barbell 11 am

8/8/14 Strength: Deadlift 3 reps every 30 sec for 5 minutes *perform 3 reps as fast as possible Wod: Run 400 m 15 T2b 20

8/7/14 Strength/skill: 5 rounds each of 40 sec on/20 sec off 1) ring dips 2) pistols/pistol progression Wod: 12 min amrap 60Double unders 50 wall