0776: More Muscle arrives Wednesday.

WU: Get mobile and get to work on that bb.

WOD: 30 minutes of work/GA 20minutes. Perform 2 rounds of TTB,SPU,3 bbs before departing for run.

  • 8 TTB GA: 8 clamshells or tuck sits – if tuck sits are not unbroken then opt for clamshell.
  • 4 strict pull ups
  • 3 of sequence – DL, HPC, PP (no PC!) 135/115/95/65
  • 350 run

STRENGTH: THURSDAY

0775:

WU: get your db’s get warm and go!

WOD: 12 minute Amrap

  • 5 db Thruster 40/30
  • 5 db bent rows
  • 5 close stance db RDL  (db passes below kneecap)
  • 5 db hang power clean
  • 200 m run

STRENGTH: 3×10 bb DL @55% //3×10 Press @ 55%

0774:

More Muscle has been ordered and is on its way to the box this week!

WU: 5 minute mobility drill followed by 10 burpees, 10 superman rocks, 10 sit ups X2

WOD: 13 good minutes

  • 40 abmat sit ups
  • 15 pull ups GA:6
  • 20 push ups GA: 8 HRPU
  • 25 squats GA: 12

Skill/Strength: 15 minutes of work: H. Squat Clean

// GA: H. power clean – work elbow whip & rack positioning.

0773:

LOADED: 3 bars or your choice? Aka like Linda. You create the bb triplet. 10-1 rep scheme
Unloaded: 30 minutes of
▪ 3 burpees
▪ 4 push ups
▪ 12 abmat sit ups
▪ 18 squats
▪ 22 DU
▪ 10 m walking lunge
▪ 350 m run
If your up for greater volume? Increase all reps 2-3 X

0772: Falkel

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

WU: Prep up
WOD: 25 minutes for rounds
▪ 8 HSPU GA: 3 HSW or 5 stink bugs
▪ 8 box jump 30/24 GA: scale ht.
▪ 1 rope ascents GA: 2 rope climb mods

Finish:3-2 minute plank holds

0771:

WU: 5 minutes wod is WU!
WOD: 10 minutes – 10 supermans, 5 burpees, 10 v- ups, 20 DU
STRENGTH:
• b. press 8×3 @85%
• RDL 6×4 (if exposed for the 1st time on this one. Keep it light – you will feel it.)
• 30 chin ups – GA: 20 strict chins