saturday 7/8/17.....#1. Floor press, #2. Renegade rows

SWOD: Floor Press 4x5

WOD: 
10-9-8-7-6-5-4-3-2-1

Renegade Rows (left + right = 1 rep)
25 Dubs after each round

****  In addition to being an excellent exercise for your upper back and lats, the Renegade Row is a killer core exercise and a great chest exercise. Yes, even the chest is worked with the Renegade row. How is this possible? The chest is activated tremendously to stabilize the body for rowing with the Renegade Row. Don’t be surprised if you notice that your pecs are sorer than your lats the next day after doing Renegade Rows. Because you are off balance with the Renegade Row, the abdominal muscles are also worked tremendously to maintain balance. There are not too many upper body muscles that the Renegade Row does not work.

friday 7/7/17.... #1. Power cleans, #2. wall ball, pull ups, C&J

#1. Strength: Power cleans - 5x3

#2. Conditioning: 3 rounds for time
       21 wallballs
       15 pull ups
        9 clean & jerks

Thursday 7/6/17... #1. Front squats, #2. Thrusters + sumo deadlift high pulls

Strength: Front Squat (5×3)

*Every 3 minutes for 15 minutes perform 3 front squats.

*Start around 75% and build!



Conditioning: For Time
10-20-30

Thruster 95/65
Sumo deadlift high pull 95/65

Wednesday 7/5/17... deadlifts

#1. deadlifts: 5x5

#2. Conditioning: 5 rounds for time

     3 hand stand push ups
     6 deadlifts
     12 wallballs
     24 DUBS


* this took Su and Mo about 13 minutes

Tuesday 7/4/17... #1. shoulder press, #2. Wall balls .....

#1. Shoulder press 5x3

#2. for time:

     20 wall balls
     40 snatches

     20 wall balls
     40 sumo high pulls

     20 wall balls
     40 push press

     20 wall balls
     40 hang power cleans

Monday 7/3/17..... Box squat then back squat, back extension, sit up

#1. Box squats: 6x3

#2. Conditioning for time:

     25 back extensions
     25 back squats
     100 sit ups
     25 back squats
     25 back extensions


Cash out: "fab abs"

30-25-20-15-10

Weighted sit up
Renegade row
Russian twists

Sunday 7/2/17..... Bench press, Stone to shoulder, GHD sit ups

20 Min AMRAP

3 x Stone To Shoulder @ BW

6 x Bench Press @ BW

12 x GHD Sit Ups