7/8/15: Wednesday:

“Baseline”
500m Row
40 air squats
30 situps
20 pushups
10 pull-ups
8 min time cap
rest 4 min
in 5 min
400m run
ME burpee box jump in remaining time
rest 4 min
in 5 min
500m row
ME rope climbs in remaining time

  

7/6/15: Monday: 

 

 
Wendler Deadlift 
W2/D1
*use training max (90% of 1rm) for percentages*
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
then
21-15-9
deadlift (225/135)
overhead squat (135/95)
*13 min cap*

  

7/3/15: Friday

 

front lever skill work
then
100 double unders
30 toes to bar
30 sit-ups
(4 min cap)
rest 3 min
200m run
30 wall-ball shots (20/16)
30 slam balls (30/20)
(4 min cap)
rest 3 min
500m row
max kettlebell swings (70/55)
(4 min cap)