WODs 7.13.15 - 7.17.15

Last month we had bring a family member for the remainder of the month for free.  This month we are having bring a co worker for the remainder of the month for free.  They must come to class with you.  Please be drinking more water than normal this week. Consider adding a little salt to that water.  We are planning to keep the doors closed and the AC on this week. 

Monday

In 12 Minutes find a 3RM Strict Press

Work up over 4-5 sets

Start at about 60-65% if strict press is known and build about 5-10%per lift until reaching 3RM

then

Perform 1 ME set of STO with your 3RM

then

For Time:

400m run with med ball OH

30 Renegade Rows (Alternating 15 on each arm)35,45,55 /15,25,35 athletes choice

400m Run with med ball(Anyway)

30 GS Pushups

400m Run

30 Renegade Rows

Tuesday

Front Squat

8x4- @80%+5-10lbs

Core

Accumulate 1 min Hollow Body

Accumulate 1 Min Plank Hold

Accumulate 1 Min Plank Bridge left

Accumualate 1 Min Plank Bridge right

Accumulate 1 Min Hollow Arch Hold

Wednesday

5 min Amrap

12 OHS 95/65

12 DU

2 min rest

4 min Amrap

9 Snatch 95/65

9 Box Jumps 24/20

1 Min Rest

3 Min Amrap

6 Thrusters 95/65

6 Pullups

Thursday

1000m row

10 HSPU

30 Sit ups

500m row

10 HSPU

30 Sit ups

250m row

10 HSPU

30 Sit ups

Friday

Front Squat

10x3 @85%+ 5-10lbs

From the Chronicles of Kelly Olcott

3 rds

8 Romanian Deadlift AHAP

Sled Pull across gym AHAP

For Quality not for time