07.28.14

Warm-up 1) Mobility as needed 2a) 3x35 Dubs 2b) Rebounding box jump practice (No more than 50 reps total volume) Gymnastics 3) Pull A Barbell 4) Back squat week 10/ day 1, [1 x 4@ 60%, 1 x 4@70%, 1 x 4@ 80%, 1 x 3@90%, 2 x 4@ 90%] Conditioning 5) "Smoke screen" 500 row (0 Damper) 400 run 30 *KBS (70/53) *15 Goblet squat penalty after each break 20 Burpee over rower 10 **Narrow grip strict HSPU **hands under shoulders Rest the balance of 20 minutes x 2 rounds. Record time...

07.27.14

Rest Day

07.26.14

Warm-up 1) Mobility as needed 2) KB swing/ KB Goblet/ KB Snatch (2/2/2, 4/4/4, 6/6/6, 8/8/8) Gymnastics 3) Push A Make sure you factor into your volume the ring dips in the WOD. Barbell 4) Snatch to heavy, perform 3 singles at 90% of heavy 5) Clean to heavy single, perform 3 singles at 90% of heavy Conditioning 6) For time:  10 Rope climbs (15') 100-meter walking lunge 50 dips 100-meter walking lunge 10 muscle-ups

07.25.14

Warm-up 1) Mobility as needed 2) 60 sec Hollow hold/ 60 sec Superman hold x 3 Gymnastics 3) Pull B Barbell 4) Power jerk + Split jerk, 5 sets building 5) Back squat week 9/ day 3, [1 x 4@ 65%, 1 x 4@ 70%, 5 x 4@ 80%] Conditioning 6) 5 rounds for time, 10 Deadlifts (225/155) 20 wall-ball (20/14)

07.24.14

Rest day