Wednesday 8/10/16...... Wendler 5/3/1 - Bench press, WOD - DUBS, thrusters, TTB, sled push

#1. Wendler 5/3/1 - Bench press

#2. 5 rounds for time:
     50 dubs
     10 thrusters
     10 TTB
     sled push

Tuesday 8/9/16..... from HQ - WB, TTB, Hip ext

from HQ: for time:

40-30-20-10
      Toes to bar
      Wallballs

40-30-20-10
      Hip extension w/25# plate
      Wallballs

Monday 8/8/16.... #1. Wendler 5/3/1 - back squat #2. "Nancy"

#1. Wendler 5/3/1 - Back squat

#2. "Nancy"  5 rounds for time

     Run 400
     15 Overhead squats (95/65)

   

Sunday 8/7/16.... Row, wall ball, KB...

for time:

- Row 300 meters
  30 wall balls
  30 KB swings

- Farmers walk 200 meters
  20 wall balls
  20 KB swings

- Stone/Keg carry 100 meters
  10 wallball
  10 KB swings


El -15:20, Ruthie - 15:47, Su - 18:35, Mo - 15:47

Saturday 8/6/16... Partner wod

#1. Wendler 5/3/1 - Deadlift

#2. Partner wod: for time

     120 dubs

     40 wallball tosses to partner

     20 deadlift

     40 wallball tosses

     20 deadlift

     40 wallball tosses

     20 deadlift

     120 dubs


#3. Cash out: 100 partner sit ups w/ball

Friday 8/5/16... Wendler 5/3/1: shoulder press; C&J DUBS, Thrusters, v-ups

#1. Wendler 5/3/1 - shoulder press

#2. Conditioning

Row 1,000M

2 Round

10 Clean & Jerks (95/65)

50 Double Unders

2 Rounds

10 Thrusters (95/65)

15 V-Ups

Katrin Davidsdottir and Mat Fraser are the 2016 CrossFit Games Champions

Thursday 8/4/16 "Hot Buns"

#1. Wendler 5/3/1 program:  back squats

#2. conditioning: "Hot Buns"

                          100 walking lunges
                          800 meter run
                          100 air squats