THURSDAY 1000729

5 Rounds:
5 Snatches (95/65)
10 Strict Chin Ups
15 Dumbbell Thrusters (35s/20s)

WEDNESDAY 100728

100 Squats
400m Run
80 Sit Ups
400m Run
60 Box Jumps (20/16)
400m Run
40 Burpees
400m Run
20 Push Ups
400m Run

TUESDAY 100729

Deadlift
1-1-1-1-1

~REST~

Tabata Pike Push Ups.

MONDAY 100726

50 Double Unders
2 Hang Power Snatch (95/75)
40 Double Unders
4 Hang Power Snatch (95/75)
30 Double Unders
6 Hang Power Snatch (95/75)
20 Double Unders
8 Hang Power Snatch (95/75)
10 Double Unders
10 Hang Power Snatch (95/75)

WEDNESDAY 100721

Run 1 Mile
Row 1000m
50 Weighted Step Ups (20″/16″) (Weight: 25s/15s)

TUESDAY 100720`

Clean and Jerk
2-2-2-2-2

~REST~

Tabata Pike Push Ups.

MONDAY 100719

“Dead Ringer”

21-15-9 Deadlift (225/155)
Ring Dips
Burpees

FRIDAY 1000716

30 Power Cleans (135/95)

Rest 3 minutes.

30 Ring Dips

WEDNESDAY 100714

“Diane”
21-15-9
Deadlift (225/155)
Hand Stand Push Ups

Press 1,1,1,1
Push Press 3,3,3,3
Push or Split Jerk 5,5,5,5

From the rack. Do one press followed by 3 push press and then 5 push jerks.

MONDAY 100713

As Many Rounds As Possible, 15 minutes:
5 Strict Pull Ups
10 Push Ups
15 Squats
1 Power Clean (135/95)

SUNDAY 100711

21-15-9
10 Meter Shuttle Run (Each touch is a Rep)
Ring Dips

~REST~

50 GHD Sit Ups at your own pace.

TUESDAY 100706

second wod:

Every minute, on the minute for as long as you can go:

5 Dumbbell Thrusters (45s/25s)
10 Box Jumps (24/20)

TUESDAY 1000706

30-20-10

Double Unders
Medicine Ball Cleans (20/12)
Push Press (85/65)

MONDAY 100705

Find one rep max - power clean.

10-8-6-4-2-1

155lbs power clean
chin ups
toes to bar

FRIDAY 100710

Establish a Max Height Box Jump

~REST~

23-16-10
Chin Ups
Row (calories)

THURSDAY 1000701

Overhead Squat
1-10, 1-20, 1-30

Complete a one rep max (90-100%) followed thereafter by stripping to a weight where 10 reps can be completed. Same applies for the 20 and 30 rep sets.