Strength: Banded Deadlifts 5x5
WOD: 5 Rounds For Time
7 Wall Walks
14 Pull Ups
21 Double Unders
REC: 3x12 GHD Sit Ups (If you are new to these, you can scale it to just going back to parallel)
Saturday, August 24th, 2013
WOD: 2 Rounds For Time
1K Row
100 Double Unders
40 DB Snatches (45/25) (20 each side)
40 Burpees
40 GHD Sit Ups (If you have not been doing GHD Sit Ups regularly for a couple months, do half the reps as Abmat Sit Ups)
Tuesday, August 13th, 2013
Strength: Shoulder to Overhead. This is for the leaderboard. Push jerk & Split Jerk are both acceptable...and encouraged.
WOD: 20 Minute AMRAP
50 Double Unders
35 Knees to Elbow (Knees to tricep is a scaled version)
20 Walking Lunges w/ plate over head (45/35)
REC: 3x12 GHD Sit Ups
Tuesday, July 2nd, 2013
Strength: Shoulder Press 5x7
WOD: Skill Max Effort Day
3 mins of each movement to get max reps/2 mins of rest between movements
Pistols
Burpees
Muscle ups
Wall Balls
Box Jumps
REC: 3x10 GHD Sit Ups