7.14.17

Warm up: 4 min ski+4 min bike+25 Burpee box jumps

Mobilize

A) 3x

Min 1: 10 Push Jerk 135/95

Min 2: 8 push jerks 185/115

Min 3: 6 push jerks 205/135

Min 4: 4 push jerks 225/155

Min 5: 2 push jerks 245/165

1st round do this as written. The second round do it as written through the set of 4. In the set of 2 go as heavy as you like. In the third set do it as written through the set of 6. In the sets of 4 and 2 go as heavy as you like.

B) 6×5 back squats @ 80%

C) Class WOD

D) 1500 m row+100 double unders+50 eye level swings 100/70+25 strict hspu

Accessory: 

3x30pistols(15 right+15 left) 

3×15 upright rows

3×5 strict muscle up

Friday July 14, 2017

Skill:5 times
Accumulate 50 double unders or as many 

attempts As possible in 2 minutes. 

After 2 minutes accumulate :20 L-sit.
WOD:

10 rounds

1 min AMRAP

5 clusters 95/65(be strong: 3 @ 135/95)

5 bar facing burpees 

Max chest to bar pull-ups 

Rest 1 min between rounds

Thursday July 13, 2017

Skill: 16 min EMOM

EVEN: 3 Hang Power Snatch 

ODD: 10 Box Jumps 24/20
Men’s WOD: 

40 burpees 

40 kb swings 53 lbs

40 cal bike
Women’s WOD:

30 cal bike

40 kb swings 35

40 burpees

7.12.17

Warm up: 

15 min emom

Min 1: 18/12 cal row

Min 2: run 200

Min 3: 15 kb swings 53/35

Mobilize

A) 12 min emom

1 full snatch + 1 ohs starting weight should be 135/95. Move up as often as possible. But no misses. If you miss your done.

B) 6×2 back squat at 80%

C) class metcon

D) 3 rounds

400 m run+400 m run w/20/14 lb med ball

Rest 2 min between rounds

Right into:

3 rounds 

200 m run+200 m run w/medball

Rest 2 min between rounds

Wednesday July 12, 2017

Skill: Bar Muscle Up

Coaches will have strength work designedto build your capacity for this movement. On top of that we will work the jumping bar muscle up as well.

WOD:

12 min AMRAP

2 Rope climbs

4 wall walks

20 Medball Cleans 20/14