Thursday-Saturday 170713-15 – Experienced

Thursday 7/13
Strength
Bench Press 5×5, increasing

Conditioning
4 rounds for max reps
0-2:30:
Row 500 Meters
Max Effort Push ups

2:30-5:00:
Rest

All Levels Friday 7/14
Strength/ Main Site WOD
Front Squat 5-5-3-3-3-1-1-1-1 reps
Note: Today is a heavy day. Work up to a new 1 RM and make sure you take adequate rest between your heaviest attempts.

Saturday 7/15
Strength
Push Press 5-4-3-2-1, Increasing

Compare to 6/18/17

Conditioning / Main Site WOD
“Quarter Gone Bad”
5 rounds for Reps
:15 Thrusters (135/95)
:45 Rest
:15 50lb weighted Pull Ups
:45 Rest
:15 Burpees
:45 Rest

Here’s what’s on tap for Sunday and Monday’s Experienced classes:

Sunday 7/16 and Monday 7/17

Strength
1 ¼ Front Squats 5×3, increasing

Compare to 6/25/17 & 6/26/17.

Conditioning
Power “Grace”
For Time:
30 Power Cleans and Push Jerks (135/95)