8/22/17 Warm up: Group: dynamic Strength: Bench Press.(Weight room) Warm up to 50-60% of 1rm then 5×3 reps. building to 80-90%of 1rm. Work in 3 sets of 10 db curls. 10 each arm. 25/15 Wod: For Time: 600m run 20 pull ups 20 push ups 20 V-ups 400m run 15 pull ups 15 push ups…

Details

Mad Monday

8/7/17
Warm up: 300m. row
pvc mobility
12-8-4 of
Jumping squats
push ups
v-ups

Strength: Shoulder press (strict from rack)
build to a heavy single. Start w/empty barbell
5-4-3-2-2-1-1-1

Wod: Amrap 15
15 kb swings 53/35
10 burpees over barbell
15 push press 95/65

core: 30 slam balls

scale as needed, log your work!

8/2/17
 
Warm up: Trainers choice
 
3 rounds not for time of:
6-10 ring dips
7-10 floor press 135/95-115/85-95/65-75/55 (options)
20 alt db curls(10 each arm)
 
Wod: amrap 15
12 HR push ups
8 wall balls
4 DL 225/155
 
Note: any time left over, stretch!