Monday 20140721

Workout

As many rounds as possible in 10 minutes of...

6 Squats at 165/135/105
8 strict pull ups (progressions as needed) 
15 box jumps 30/24 (step-ups if needed) 

Then: 

As many rounds as possible in 7 minutes of...

7 hand release push-ups 
3 max distance broad jumps 

Then: 

For time...

400m sprint

*Scaling in Workout

Saturday 20140719

Strength

Bench 3 x 2 @ 90-95% of 1 RM
Strict Chin Ups 3 x max reps
Ring Dips 3 x max reps

~Rest 5 minutes~

WOD

In as few sets as possible…

50 Handstand Push Ups
100 Pull ups

**Every time you come off the wall from the HSPUs or off the bar from the PUs, do 10 squats.

*Competitor: As prescribed 
*Established: Progressions as needed 
*Recruit:  Progressions as needed 

Post loads and rounds to comments.

Friday 20140718

Strength

Squats

3-3-3-2-2-2-1-1-1

*Sets of 1 should not exceed 95% of your 1 RM

~Rest 5 min~

3 x 10 reps Squat @ 50%

WOD

15-12-9-6-3

Push Jerk @ 135
Hand-Release Push-Ups
Double Unders

*Competitor: As prescribed 
*Established: 95/4x single unders 
*Recruit: 65/3x single unders 

Post loads and time to comments.

Wednesday 20140716

Strength

Strict Press

3-3-3-2-2-2-1-1-1

*Sets of 1 should not exceed 95% of your 1 RM 

~Rest 5 min~

3 x 10 reps Press @ 50%

WOD

7 Rounds For time: 

2 Strict Pull-ups
4 Hand Stand Push-ups
8 KB Swing @ 2 pood

*Competitor: As prescribed 
*Established: 1.5 Pood 
*Recruit: Pull-up progressions/Elevated Push-ups or Hand release/1 Pood 

Post loads and time to comments.