Strength
Thruster
Build to 1rm

Tomorrow will be a first in the dog pound! We often do strict pull ups to work the strength of the bicep, but the athletes that can’t do them, don’t get much benefit those days! I always suggest bicep curl to one that can’t do pull ups, but I feel they think that is too much of a modification! So we are all doing curls tomorrow! Hope we don’t have drop ins! Seriously I think anyone that struggles with pull ups should be doing them regularly!

STRENGTH
4 sets
Barbell bicep curl
X 10

STRENGTH
Back squat
5×3 @85%
Across

STRENGTH
3 position snatch grip pulls
1 – just above knee (:03 pause)
2- mid thigh (:03 pause)
3- jump shrug
6×3 climbing

WOD
Teams of 2, 1 working at a time!
AMRAP 12
2 deadlift 225/155
2 box jump over 30/24
4 deadlift

STRENGTH
Seated shoulder press
5×5
Superset with farmers carry AHAP
5 x 150′

WOD
Amrap 8
4 strict pull ups
8 push press 95/65
32 dubs

* mod dubs with 32 lat hops over bar

SKILL
1 set for max unbroken reps
Wallballs 20/14
WOD
4 sets
:50 row for cal
:10 transition
:50 thruster 45/35
:10 transition
:50 burpees
Rest 3:00 between sets

STRENGTH
Front Squat
5×5 @ 30X1
:03 descent
No pause at bottom
Stand as weight allows
:01 pause at top
Climbing
WOD
EMOM 15
1 10 ring dips
2 10 toe to bar
3 15 KB swings

STRENGTH
20 min
Build to today’s heavy
Power clean + push jerk
WOD
Teams of 2, 1 working at a time! Complete 7 full rounds each of:
3 power cleans 95/135
6 shoulder to OH 95/135
9 push ups

Judy McCrackin Langfitt and i are doing this one tomorrow morning at 10am for anyone who is interested

2016 OPEN ATHLETES
1. Conditioning
For time:
20 Deadlifts 275/185
Row 500m
20 KB swings, 2/1.5-pood
Row 500m
20 Overhead Squats, 115lbs
Row 500m

Conditioning
1 mile run
Rest 10 min
100 burpees for time
Rest 10 min
1 mile run
* during 10 min rest work on mobility or gymnastics