6/27/18: Wednesday
Upper Bodybuilding
5 Rounds for completion:
Max effort single arm bench press (50/35)
10 Pendlay row (135/95)
For time
21-15-9
Hang Clean (135/95)
Strict Handstand Push-ups
6/26/18: Tuesday: Oly 6:30pm
Overhead Complex
20 Minutes to find a heavy set of:
2 Push Jerks
+
2 Split Jerks
(from the rack)
Boulder Shoulders
3 Rounds for time:
30ft Handstand Walk or 3 Wall Walks
10 Push Jerks (155/110)
50 Double-unders
6/25/18: Monday
Back Squat 5-3-2-2-1-1-1-1
Back Squat for load:
#1: 5 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 90%
#5: 1 rep @ 95%
#6: 1 rep @ 103%
#7: 1 rep
#8: 1 rep
6 Minute FranRAP
21-15-9
Thrusters (75/55)
Pull-ups
7/23/18: Saturday: Beach Wod
Beach Wod 10am!
6/22/18: Friday
Tabata Work
Tabata Banded Kettlebell Swings
then
Tabata Hollow Rocks
*score lowest amount of reps in any interval*
4 Rounds for time
400m run
10 Box Jump (36″/30″)
10 Power Snatch (145/105)
