Thursday:
Strength/Oly:
Pull ups- 6×2@ H.A.P.

Met Con:
12 minutes to find 5rm Deadlift.
Then..
4 Rounds-
10 Overhead Squats
20 Push Ups
30 Ab Mat Sit ups

Accessory:
Bird Dogs- 3×15
Bridges- 3×15

Tuesday:

Partner Workout
EMOTM till you hit 62 back squats at 70% 1rm. Each minute tallies up 5 wall balls to be completed immediately after back squats. Score is time.

Accessory: GHR 3×10

Friday:

Met Con: 45 minute Steady State
AMRAP
10 Air Squats
10 American Kettle Bell Swings
10 Burpees
10 Press Ups
10 Jumping Pull ups
200 meter row
10 Strict Press
200 meter run

* There is no score for this met con. Your goal is to be in full control of every movement and to keep a steady pace throughout the whole 45 minutes. 10-20 seconds rest in between each movement and focus on form.

Tuesday 8/19/14
Strength/Oly:
A.Tempo Back Squat- Find 3 RM 5 down, 5 pause, fast up.
2 more sets, one @ 95% and one @ 90% of above max.

B. Pull ups- 6×2 @Heavy as possible

C. Find 2 Rep Max Clean and Jerk. No more than 10 seconds between reps.

Met Con:
5 Rounds
7 Back Squats(155,115)(115,85)
7 Strict pull ups
Rest 3 minutes
3 Rounds
20 Lunges(95,65)(65,45)
15 Bent Over Rows(135,95)(95,65)
10 Wall Balls (20,14)

Thursday:

Strength/Oly:
Weighted pull up- 4×5
Rest 1 minute
Max Effort Strict Pull Ups
Rest 1 Minute
Max Effort Kipping Pull ups

Pendlay Rows- 4×5 (Heavier than last week)

Met Con: EMOTM 14
20 K.B. Swings
100m Row
8 Burpees

Wednesday:

Front Squat: 15 Minutes to find a 2RM
5 Down 5 Pause fast up.(should be heavier than last week)

Single leg squat: 3X10 BW

Met Con:
4 Rounds

10 Strict Dips
10 Overhead Squats (95,65)

Monday

Strength/Oly:  EMOTM 8 min
1.) 3 Push Press @ 85% 1rm
Rest 1 minute

2.) 1×30 Perfect Ring Rows
Rest 2 minutes

3.) Build up to a heavy 2 rep touch and go Power Clean in 10 minutes.

Met Con:
Grace
30 Clean and Jerks(135,95)

Friday:
Back Squat:
5×5 Heavy As Possible

Competitors Wod:
8 Min AMRAP
10 Toes to bar
10 Chest to bar pull ups
10 Deadlifts
10 Box Jumps (30,24)

* WOD will be judged as if in competition

Wednesday- 8/6/14

20 minutes to find a 3 RM Clean from the Hip, top of knee and floor.

15 minutes to find a 2 RM Tempo Front Squat. 5 down, 5 pause, fast up.

Met Con:
20 Thrusters (95/65)
20 Kettle Bell Swings
15 Thrusters
15 Kettle Bell Swings
10 Thrusters
10 Kettle Bell Swings
Cash Out:
30 Wall Balls (20,14)

After Party:
3×15 GHD Sit Ups