Tuesday 8/16/16.... #1. Deadlift, #2. Run, wall ball,push up, deadlift

#1. Wendler Program - deload week: Deadlift

#2. Metcon: for time

       Run 200
       10 Deadlift
       15 Push ups on dumbells
       20 Wallballs
   

Monday 8/15/16.... 7 rounds... snatches, OHS, burpsees over the bar

from HQ

7 rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute 

Post total reps completed to comments.

Jon said Suzanne wanted to do this one :)

Sunday WOD

#1. Wendell - Shoulders

#2. for time: wod from Thursday

Row 500
- then
10 HSPU (sub strict press)
25 pull ups
200 DUBS
25 pull ups
10 HSPU
- then
Row 500

* time=  20:23

Saturday 8/13/16... #1. Wendler 5/3/1- shoulder press; #2. Sit ups, single under, squat cleans

25 sit ups
50 single under
15 squat cleans (65/45)

25 sit ups
50 single under
13 squat cleans (85/65)

25 sit ups
50 single under
11 squat cleans (105/75)

25 sit ups
50 single under
9 squat cleans (125/85)

25 sit ups
50 single under
7 squat cleans (145/105)

Friday 8/12/16... burpee power clean ladder

 Partner WOD: AMRAP-25

1 burpee / power clean or deadlift

2 burpee / power clean or deadlift

3 burpee / power clean or deadlift

4 burpee / power clean or deadlift

Run 200

 Rules: Partner #1 does 1 burpee/power clean then partner #2 does 1 burpee power clean, partner #1 does 2 then partner #2 does 2 .......continue to 4. Both partners run 200 together. Round 2 starts from the beginning again.

Thursday 8/11/16... Row, HSPU, pull ups

Row 500
- then
10 HSPU (sub strict press)
25 pull ups
200 DUBS
25 pull ups
10 HSPU
- then
Row 500

* warning.... this is Jon's

Strawberry cucumber salad

Ingredients:

• 2 large English cucumbers, spiralized or sliced into thin even slices
• 2 cups fresh strawberries, sliced
• 1/4 cup all-natural feta, crumbled
• Poppyseed Dressing:
  • 1/4 cup white vinegar 2 Tbsp extra virgin olive oil
  • 2 Tbsp Greek plain Greek yogurt
  • 1 Tbsp honey
  • Juice from fresh 1 lemon
  • 2 tsp poppy seeds
  • 1 tsp sea salt
  • A pinch of granulated stevia
  Whisk dressing ingredients well, serve over salad, or store, sealed, refrigerated for up to a week