Week of 8/20

Tuesday 8/30/16

At work

1. Strict pullups 6-5-5; Dips on machine 6-6

At Gym

1. 50 wallballs
2. Front squat: 2x(3 w/ 5 second pause + 2 normal) 125, 135
   1. 5x5 with slow lower down @135
3. For time (as a group):
   800m run
   21 c&j (145#)
   42 TTB
   800m run
4. 5K row *every 500m, perform 7 burpee box jump
   1. 29:18
5. Bench 10-9….-2-1 85100
   1. Max reps @85# 5r
6. EMOM 24:00
   1. 10 TTB on non sticky bar
   2. 12 KB snach :16
   3. :14 support hold (supposed to be L-sit)
   4. 16 cal AD
7. Power Monkey skill trial day
   3 rounds
   5 tempo negative dips (10-7seconds)
   :20-:30 right angle knee hold on bar
   10 band pull aparts
   2 rounds
   Pike stretch
   Seated straddle stretch
   OH medball PVC stretch

Wednesday 8/30/16

At Work

1. FL/PE1: 4x60s Hollow body hold 5r FL/PE1-iM for each work set Cat cow
   
2. Strict pullup variation practice 10:00 (using towel)
   

At Gym

1. 8:00 EMOM 10 wall balls (20#)
2. “31 Heroes”
   31:00 Partner AMRAP:
   8 Thrusters (155/105 lb.)
   6 Rope Climbs (15 ft. ascent)
   11 Box Jumps (30/24″)
   Partner 1 will perform the work listed above. Partner 2 will run 400m with a sandbag (50/30 lb). Once partner 2 returns from the run, partner 1 will grab the sandbag and begin their 400m, while Partner 2 continues the AMRAP work wherever partner 1 left off.
   Score is your total rounds and reps completed.
3. 10:00 EMOM
1. Minute 1: 10s on the AD (7-8 cal)
2. 5 power snatch 95#
4. Deadlift 
1. 3 reps @175, 205, 225x3, 215x7
5. 2014 Team Series event 5
6. 2014 Team Series event 11

Thursday 9/1/2016

1. Hinshaw swim WOD of the week

1. Power Monkey Day 1 Warm up+ 2 rounds of
1. 7 pushups w/ 5 sec neg and 5 sec pause @ top
2. :20 arch hold
3. :30 ring support hold

Friday 9/2/2016

1.