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Tuesday 072214

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Metcon (15 Rounds for weight) 15 Minute EMOM Snatch Min 1: 30# under PR Min 2: 25# under PR Min 3: 20# under PR Min 4: 15# under PR Min 5: 10# under PR Repeat 3x WOD Metcon (Time) For time: 20 Thrusters 20 Hang Pow
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Monday 072114

Main – WOD – (Be)tter View Public Whiteboard WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Weightlifting Back Squat (5 x 7 across)
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Sunday 072014

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Push Jerk (5 x 3 across) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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Saturday 071914

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Teams of 2 complete 25 min AMRAP of: 50 Wall Balls, 20/14 40 KBS, 70/53 30 Toes To Bar 400m Run (200m each) One athlete works at a time
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Friday 071814

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Front Squat (10 x 3 across) WOD Metcon (Time) The Good Life 3 Rounds for Time: 500m Row 12 Burpees 21 Box Jumps, 24/20 – Games Standard
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Westside Powerlifting 071714

Main – Powerlifting View Public Whiteboard Strength Deadlift (9 x 3 @ 60% + Band) Assistance Glute-Ham Raises (3 x 10) Prowler Push (400m AHAP)
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Thursday 071714

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Bear Complex Power Clean Front Squat Push Press Back Squat Second Push PressBuild up to a 1 RM of the bear complex The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squa
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Wednesday 071614

Main – WOD – (Be)tter View Public Whiteboard Fitness Front Squat (7 x 5) Sport Metcon (7 Rounds for weight) 7 Minute EMOM: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute. WOD Metcon (AMRAP – Reps) Teams of 2 complete as many reps as possible i
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