Mon. 7/21/14
SP 5×5 – 8min. EMOM 10 KBS (24/20) 5 Burpees There is a 5 Burpee penalty for not completing all reps within the min. Total the penalty Burpees and complete after a 1min rest at the end of the EMOM *Every failed round has A 5 Burpee penalty attached* – Tabata Row
Fri. 7/18/14
Front Squats 5×5 build to heavy Then 3×3-5 @ 70%-85% of 5 rep max – 2sec pause squat 3 Round I-Run 5 KB Snatch per arm (24/20) 10 Pistols per leg 15 DU 20 KBS (24/20) NFT 5 wall walks with 1 push up at the bottom and 15sec. Hold at top.
Th. 7/17/14
Thrusters 5×3 build to heavy 1×20 @ 50% – 65% 5 rounds – Rx (135/103) 3 Thrusters 5 STO 7 Back Squat NFT 1000m Row
Wed. 7/16/14
5 sets 3 Push Jerk + 2 Split Jerk 10! WBS (20/14) 1 Island Run C&J (135/103) 5 Burpees
