Wednesday, 20 Aug 2014

Skill work – skin the cat

(skipped Wendler deadlift since
it is in the METCON)

AMRAP in 30 min
5 deadlift (275/185 lbs)
13 push-ups
9 box jumps (24/20″)
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Cash out
Hang from the bar (work up to
3 x 30 seconds as you can)

Tuesday, 19 Aug 2014

Skill work – skin the cat

Press – 75%x5, 85%x3,

2 rds for max reps/calories
Rope climb
Power snatch (50% 1RM)
Push press (use snatch bar)
Rest 2 min between rounds
- work for 1 min, have 15 sec to
change stations
- will have to start athletes at
different stations

Cash out
20-50 GHD sit-ups
20-40 ring dips

Monday, 18 Aug 2014

Skill work – skin the cat

Front squat – 75%x5, 85%x3,

AMRAP in 4 min
7 CTB pull-ups
Broad jump 20′
Rest 2 min
AMRAP in 4 min
9 KB swings (24/16 kg)

Cash out
Turkish get-ups (5L, 5R)
Hang from the bar (work up to
3 x 30 seconds as you can)

Friday, 15-Aug-14

Skill work – skin the cat

Clean – 70%x2 reps, 75%x2, 80%x2,
85%x2, 90%x2 or if technique
isn’t ready, do 8 sets of 2 reps
at 75% 1RM

AMRAP in 9 min
3 muscle-ups
10 wallball (20/14 lbs)
15 GHD sit-ups

Cash out
20-40 back extensions

Wednesday, 13-Aug-14

Skill work – skin the cat

Press – 70%x3, 80%x3,

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

10 rounds, each for time
5 thrusters (115/75 lbs)
10 pull-ups
Sprint 100m
Rest 1 min