Thursday, 01.08.15

15min build to heavy C&J/Power Clean & Jerk
ADV: Same

With a partner
*400m Row/Run(given the amount of rowing done on Wednesday, athletes will have the option of either running or rowing or both) 🙂
-alternate DU’s / Box Jumps(24/20) / Burpees / 10m Sprints
(cannot start until partner starts rowing/running)

Example: Partner A runs 400m while Partner B is doing DU’s, Partner A finishes and they switch spots for a total count of DU’s; then they move on to the box jumps, etc…
**Score is total reps(total work is one set of each movement and 1 mile total for each person)

Scales: 300m or 200m

Bonus Work
3×20 weighted situps, 3×15 Ring Rows, 3×10 Supermans

Advanced WOD:


400m run

15 C&J 155/105

400m run

30 T2B

400m run

45 WB 20/14

400m run

45 KBS 53/35

400m run

30 ring dips

400m run

15 lunges 155/105 *front or back rack*

400m run

TEC WOD: 800m, 600m, 400m, 200m, 100m, 100m, 200m, 400m, 600m, 800m **Rest 1 min after each distance – Total time is score

Have a great Friday Eve!! 🙂

Work Hard, Eat Clean, Be Blessed!


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