Tuesday 08/10

Body Armor- 4RNFT

• 10 Rower Plank Slides

• 30 Flutter Kicks

• 50ft DB Goblet Lunge
  

WOD- For Time

• 800m Run

• 150 DU

• 800m Run

• 50 Burpee Box Jump Overs (24/20)

• 800m Run

Monday 08/09

Strength- Every 90s x 8 sets

• 1 Squat Clean

• build to a heavy single

WOD- For Time

21-15-9

• Squat Cleans (135/95)

• Ring Dips

Friday 08/06

Strength- Every 90s x 6 Sets

• 3 Hang Power Snatch

• build based off feel

WOD- 20 min AMRAP

• 15 T2B

• 12/9 Cal Row

• 10 DB Hang Power Snatch (5 ea.)

• 6 HSPU

Thursday 08/05

Body Armor: 4 RNFT

• :45 sec plank hold

• 15 Good Mornings (45/35)

• :30 Single arm DB overhead hold

WOD- 5RFT

• 100m DB Farmers Carry (50s/35s)

• 30 Sit ups

• 10 Power Cleans (115/85)

Wednesday 08/04

Strength- Every 2:00 x 6 Sets

• 3 Front Squats

• 65-70% of 1 RM

WOD- 8 min AMRAP

• 800m Run Buy-In

• 30 DU

• 15 Thrusters (75/55)

Rest 4:00

8 min AMRAP

• 800m Run Buy-in

• 30 DU

• 15 Overhead Squats (75/55)