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August 2014

140825 Monday

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Day 1WOD 140825Repeat WOD 140513 warm-up – Coach’s Choice For time:2 rounds of:400m row200m run -rest 3:00- 2 rounds of:20 pull-ups OR 10 muscle-ups20 t2b/k2e OR 15 toes thru rings -rest 3:00- 30 power cleans + 30 burpee bar hopsL1 – 95/65L2 – 115/75Rx’d – 135/95SK – 155/105 notes:-in the second workload, muscle-uppers must do

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140821 Thursday

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Day 4WOD 140821 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:001 push/split jerk-warm-up to your 3RM, and start there-find your estimated 1RM over 4 sets when the clock hits 10:00, go for a run on trucker road -rest accordingly, but leave enough time to get training in!–barbells will be set at 95/65, scale down from

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140820 Wednesday

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Day 3WOD 140820 warm-up – Coach’s Choice establish what you can snatch for 3 touch-n-go reps, based on percentage of your bodyweight…(BT graduates perform power snatches)Level 1 – less than or equal to 51% Level 2 – 55%-65%Level 3 – 65%-75% EMOM for 20:00 of:on the evens – 3 snatches touch-n-go + burpees to top

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