7.27.16

July 26, 2016

Warm Up:

Strength: MU, Sn Pull, L-Sit

WOD:
3 Rounds for max Reps
1:00 Row Cal / rest :30
1:00 KB Snatch / rest :30 (55/35)
*total reps combined are deducted from:
150 Plate Burpees for time!

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7.26.16

July 26, 2016

Warm Up:
Row x 750m
Push Up Through x 20

Strength:
30 mins to find:
1RM Power Clean
1RM Jerk
Break up time and mvmts how you see fit.

WOD:
3 RFT
T2B x 15
Box Jump x 15 (24/20)
HSPU x 15

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7.25.16

July 26, 2016

Warmup:
3 rds
Dubs x 30
Thruster x 15 (45/35)
Pullup x 5

Strength:
Emom x 12
A) Pwr cln + fs + full cln (135/95)
B) pwr cln + fs + full snatch

Wod:
35 x barbell burpee
Then
10-8-6-4-2
Hang pwr Snatch (75/55)
Overhead

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7.22.16

July 21, 2016

Open Gym

-or-

Strength: DL, SLDL, FS

WOD:
Run x 300m
then:
21-15-9
Deadlift (225/155)
T2B
Box Jump (24/20)
then
Run x 300m

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7.21.16

July 20, 2016

Warm Up:
Coaches choice

WOD:
AMRAP - 25
Sand Bag Run x 400m (80/50)
KB Swing x 30 (55/35)
SB Burpee x 20
SB Ground to Shoulder x 10
HS Walk x 5m (15') (Scale: 30 shoulder touches)

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7.20.16

July 19, 2016

Warm Up:

Strength: BoR, PLU, Glute, Complex

WOD:
5 - 2 min Rounds, 1 min rest b/w each round
Dubs x 40
Clean (Squat) x Max Effort (185/130)

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7.19.16

July 18, 2016

Warm Up

Strength: FP, Core, SP, SN Pulls

WOD:
Run x 300m
Pull-Ups x 15
Hang Power Snatch x 30 (75/55)
Pull-Ups x 15
Run x 300m

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7.18.16

July 17, 2016

Warm Up:

Strength: BS, MU, BBL, T2B

WOD:
For Time
DB Burpee x 1-3-5-7-9 (35's/20s)
DB Curtis P's x 2-4-6-8-10
*DB Burpee - w/ dumbells, perform a burpee with jump
DB Curtis P's - w/ db's, perform 1 x HSC + 1 Front Rack Lunge Rt & Lt + 1 x PP

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7.14.16

July 13, 2016

Warm Up:
Coaches Choice

WOD:
Row "Chief"
5 rounds (A+B)
a) AMRAP 3 mins
Power Clean x 3 ( 135/95)
Push Ups x 6
Squats x 9
-Rest x :30 -
b) Row x 1:30 for Max Calories
-rest x 1 min
*Score is # of rounds completed and # of calorie

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7.13.16

July 12, 2016

Warm Up:

Strength: BoR, Wt. PLU, Wt. Bridge, HS Hold

WOD:
12 min Cap
Run x 1 mile
then:
AMRAP
KB Swing x 15 (55/35)
Box Jump x 10 (24/20)

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