8/3/2015 - 8/8/2015

This week we will finding our 1RM for back squat and deadlift and next week we will find our 1RM for press and front squat before we start the next cycle of Wendler 5/3/1. If you miss the day we do any of these 1RM's we  will try to separate you on days that you are there so that you can find that 1RM. That will mean that you may have to skip some of the other skill work we do to find that 1RM or do it immediately following the WOD. Good luck to everyone and we look forward to seeing a lot of PR's.


Monday 8/3/2015

Strength:
15 min to find your 1 RM back squat.

Metcon:
4 Rounds for Time:
20 Med ball clean wall balls (20/14)
400m Run

* 20 min time cap


Tuesday 8/4/2015

Strength:
3 x 20 sec L-sit hold
3 x 15 PVC Sit up

Metcon:
5 Rounds for Time
15 x Burpee
15 x T2B

*15 min time cap


Wednesday 8/5/2015

Strength:
3 x 12 Weighted Push Up

METCON
3 min max rep Push Press (75/55)
3 min max rep Box Jump (24/20)

-3 min rest-

2 min max rep Push Press
2 min max rep box jump

-2 min rest-

1 min  max rep push press
1 min max rep box jump

*score is total reps of both movements



Thursday 8/6/2015

Strength:
15 min to find 1 RM Deadlift

Metcon:
10 Min AMRAP
5 x FS (185/135)
10 x DL (185/135)
20 x DU



Friday 8/7/2015

Skill:
5 min handstand walks/holds

Strength:
3 x Max rep strict HS push up
*min rest between sets

Metcon:
For Time
21-15-9

Squat Snatch (95/65)
C2B Pull Ups

Saturday 8/8/2015

TBD