Tues. 8/12/14
OHS. 5×5 – Buy In 10 Burpees 70th Run – 5 Rounds 1 Legless Rope Climb 20′ (sub 5 chins) 3 OHS (135/103) 5 WBS (25/20) 7 Pull Ups I-run
Mon. 8/11/14
“BeastMode Stylee” Bear Crawl 50′ Gorilla Walk 50′ Gorilla Walk 50′ Bear Crawl 50′ – 5min AMRAP 5 Snatches (135/103). (105/73) 20 DU (sub 10 singles 5 Burpees 10 singles) 7min. Rest and Transition 8min. AMRAP 6 Deadlift (225/168). (185/138) 6 Box Jumps (30/24). (24/20)
Fri. 8/8/14
5min AMRAP x 4 3 Pull Ups 6 Burppees 9 KBS 5min rest Each 5min AMRAP is a set. Do 4 sets. Record the total # of reps completed in each 5min AMRAP set. Rest 5min between sets.
Th. 8/7/14
DB Incline 12-10-8-6-4 – DL 5×5 – ManMaker 4×3 – Tabata Row – Wod Notes: Record Bench & DL only. MM: focus on clean sharp movements not how heavy you can go T Row: focus on a consistently low avg. 500m
