7.26.17

Warm up: 10 minutes chill bike + 5 min :20/:40

Mobilize 

A) 6×2 back squats at 80%

B) class metcon

C, D, E blah blah… whatever you want. Try making up pieces you’ve missed over the last week. Train a weakness or improve a strength. Up to you guys.

Wednesday July 26, 2017

Skill:

Ghd sit-ups 

Beginners: 4 sets of <15 

intermediate: 4 sets of 15-20

Advanced: 4 sets of 20+
Workout:

7 min AMRAP

3, 6, 9, 12….

Burpee 

15 jumping chest to bar pull-ups 

7.25.1982

Warm up: 11 burpees x 11 min nose breathing whole time. If possible wear training mask during recovery periods.

A) class 

B) 5 rounds

25 ghd sit-ups 

1 power snatch 225/155

1 full snatch 225/155

1 power clean 225/155

1 squat clean

5 muscle ups

C) 5×12 dumbbell snatch

All 12 right arm then all 12 Left. Make these heavy and pretty. 

July 25, 1982

This WOD has 3 movements. All should be approached with the hope of being unbroken or scaled. If you get the loading right this will be a really cool workout. If you get a little nervous try this with a partner as just a 35 min AMRAP and share the work!

WOD 

Every 5 minutes for 35 minutes

7 thrusters 205/135 

25 Deadlifts 205/135

82 double unders

*Score each round. Add the times together… or make your coach do it.

7.24.17

Warm up:

5 min chill Assault bike+5 min of :20 sprint/:40 chill+800 m run

Mobilize

A) power clean + hang power

1 every :90 x 15

B) Back Squat 5×5 at 85%

C) spend 5 minutes in a good handstand. Freestanding or against the wall is fine.

D) class WOD (but bump to 50 reps of each)

E) 3x

400 m run+20 CTB or 20 ring rows

Rest 1 min between rounds.

Accessory: 

Ghr 5×6-8

Bench press 5×10

Weighted glute bridge 5×10