Sunday Funday

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Team Saturday

WOD: For Time, with a partner

(10,000#, 7,000#) Ground to Overhead (1 person working at a time)
Run 400 M together
(10,000#, 7,000) Deadlift (Must use same weight as GTO, 1 person working at a time)
Run 400 M together
100 Burpees (1 Person working at a time)
Run 400 M together
1 Rope Climb each
Run 400 M together

071715

NO HOOK NO FEET SNATCH
No hook grip no moving the feet. Work at 70% of 1RM Snatch. Stay at constant weight for all sets. Target 2.5kg increase per week if work sets are below 100kg. Target 5kg increase per week if work sets are above 100kg.

5×1

SKILL:
EMOM 5
2-7 hspu

WOD:
4 RFT:
8 Power Cleans, 135/95
8 Front Squat, 135/95
8 Jerks, 135/95
3 min rest between rounds, goal is to go unbroken on all 24 reps

071615

DEADLIFT
Work to 90% of 1RM deadlift. Then 2 drop sets. Drop weight for 2×3 15kg down if your heavy set is under 175kg. Drop weight for 2×3 20kg down if your heavy set is over 175kg. Target 2.5kg increase per week if work sets are below 175kg. Target 5kg increase per week if work sets are above 175kg.

WOD:
3 RFT:
30 Wall ball shots, 20/14# pound ball
30 Sumo deadlift high-pull, 75/55
30 Box jumps, 20″ box
30 calorie Row
30 Push-ups

071515

PUSH PRESS + PUSH JERK

Start at 65% of 1RM C&J. Keep weight constant for all sets. Each set is 3 total reps. 1 Push Press + 1 Push Jerk = 1 Rep

5×3
Skill:
Double unders
WOD:
30 pull ups
150 dbl unders
30 pull ups

071415

BACK SQUAT

Work to 90% for a single. Then, 2 drop sets. Drop weight for 2×5 15kg down if your heavy single is under 150kg. Drop weight for 2×5 20kg down if your heavy single is over 150kg. Target 2.5kg increase per week if your heavy single is below 150kg. Target 5kg increase per week if your heavy single is above 150kg.

SKILL:
EMOM 5

2-7 HSPU

WOD:

3 rounds of:

Run 400m
15 Burpee Box-Jump-Overs 24/20″