Aug 12-18

Sat 
Partner WOD – 45 Min Cap
1 mile run (alternate 200s) RX+ Farmers Carry 800m(alternate 100s)

10 rounds – alternate rounds – (1 partner does all 4 exercises while other rests)
10 Cal
10 DB Hang Clean and Jerk 50/35
10 Goblet Squat
10 Pull Up RX+ Weighted Pull Up 
(Scale so that all 4 exercises are done in under 2 min)

1 Mile Farmer Carry (1 DB between partners but both do a mile)
RX+ DBALL Carry (1 DBALL both partners go the mile)

Sun
30 hspu
15 squat cleans (155/105)
30 box jumps
12 squat cleans (185/125)
30 TTB
9 squat cleans (205/145)
30 HR push ups
6 squat cleans (225/155)
30 pull ups
3 squat cleans (245/165)

Mon
Back Squat 5-3-1+
Week 3 of “Wendler” Strength Cycle

Metcon
12 Min AMRAP
10 DB Clean and Jerk
10 TTB
100M Run

Tues
“Kelly”
5 Rounds
400M Run
30 Box Jumps
30 Wall Balls
or
Kelly Scaled
30 Min AMRAP
200M Run
15 Box Jump
15 Wall Ball

Wed
Pendlay Row 3×5
Snatch Grip 3×5

Metcon
Pick a device
100 Cal Row/Ski/Bike
Compare to June 14th

Thurs
Back Rack Lunges 3×5

Metcon
“Nancy”
5 Rounds
400M Run
15 OverHeadSquats 95/65


Fri
“Mcghee”
30 Min AMRAP
5 Deadlift 275/185
13 Push Ups
9 Box Jumps

If you have been coming less than 1 yr
Drop this to
15 Min AMRAP
5 DL (at a weight you can easily do 10 of)
13 Push Ups
9 Box Jumps

Strength
Bench Press 5-3-1+ – Week 3 of  “Wendler” Strength Cycle
1+ means if you’re feeling good, add a 2nd rep or 4th set

POPULAR POSTS

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

APR 13 – 19

Saturday For Time (CAP 35:00)w/ a partner… Buy-in: 1000m Run (together)30 Hang Clean @135/9530 SYNC Burpee Over Bar30 Hang Clean @155/10530 SYNC Burpee Over Bar30

APR 6 – 12

Saturday 6 Rounds For Time (CAP 40:00)w/ a partner…10 Alt. DB Devil Press @50/3515 KB SDHP @70/5320 Push Up400m Run (Together)*You need to alternate the

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