Cleans with a Jerk!

Minute on/ minute off

First 10 min

2 power cleans & 1 jerk 155/115

3 sets of the couplet 

2nd 10 min

2 sets of the couplet 185/125

3rd 10 min 

1 set of the couplet 205/145

Deceiving!

 20 sit ups

10 burpees                                        

10 Pullups

20 kb

      

4 rds rest 3 min

3 rds rest 2 min

2 rds rest 1 min

1 rd

July 29th

Dealift work and warm up!

27 wall ball

27 box jumps 24"/20"

12 DL 225/155

21/21/9

15/15/6

9/9/3

Bench and sprints!

1 rep max bench press

Then....

800m run

Rest 3 min

400m run

Rest 2 min

800m run 

Rest 3 min

400 m run

Partner Airforce wod

Best of luck to our own Fred Golden who leaves us tomorrow for basic training for the Airforce! You'll be missed!!

20 thrusters

20 SDHP

20 push press

20 OHS

95lb/65lb

One partner working at a time for a 20 min AMRAP, starting each min with 4 burpees and then completing each 20 rep movement before moving to next one!

Partner couplet run!

Back squats

Training weight 90%of 1 rep max

3...3...3+

THEN!!!

Partner

7 thrusters 95/53

7 burpee box 24"/20"

6 rounds (3 each)

Run 725m

Repeat couplet with 115/73

Partner holds bar in air while other partner does burpee box!

Tuesday triple

25 kb

50 sit ups

25 wall ball

50 push ups

25 toes 2 bar

3 rounds with 2 min rest between rounds!

Monday

12 min to work up to max weight for triplet

2 clean + 2 front squat + 2 jerk

Hands may not leave bar

Then

Use final weight for 

5 DL

4 high box

30 dubs

2 wall climbs

1 run

12 min AMRAP 

Friday 7-12 NANCY

400m run

15 OHS 95/65

5 rounds

BCW

180WOD - Big Chest Wednesday 

Max reps 185/95 unbroken set

30 sit-ups

50 dubs

5 rds

No time component 

Monday

180WOD

5-5-5+ back squat

Then

800 meter run

500 meter row

80 KB swings