August 2017

Friday August 25th, 2017

Strength Front Squat 4 x 6 Start at 65% of 1RM, and build to a heavy set of six (heavier than last week) Conditioning 2 rounds for time: 50 Wall Balls (20#/14#) 40 Bar Hopping Burpees 30 Power Cleans (115#/83#) Finish with 100 Double Unders / 200 Single Unders after 2nd round

Tuesday August 22nd, 2017

Olympic Every :90, for 8 sets: 1 Snatch Pull + 2 Hang Snatch *Build to a heavy set with no misses Conditioning 10 x 1:00 Row for max distance / 2 minute rest between each Sets 1-4, keep stroke/minute rate between 20-24 Sets 5-8, keep stroke/minute rate between 24-28 Set 9 and 10, go all out.

Saturday August 19th, 2017

Partner WOD “Partner Jack” In 25 minutes, complete as many reps as possible with a partner of 10-20-30-40-50, etc.. of: Push Press (115#/83#) Kb Swings (53#/35#) Box Jumps (24″/20″) *Split the reps up between you and your partner as you see fit, but only one person works at a time.