Wednesday July 5, 2017

Partner WOD: 25 min cap

250 cal row

150 Thruster 45/35

100 Pullups or Ring rows 

Accessory WORK:

3 sets of each Not For Time:

Max effort Hollow Rocks

10 single arm DB/KB bent over rows

10 single arm dumbell press

Monday July 3, 2017

Just a heads up we will be having only one class on the 4th. It’s 10 am at the Natomas location. 

Monday

Skill: 5 x 2 squat clean

WOD 

100 Russian(eye level) kb swings 70/53*

*every 2 minutes including at the start 15 wallballs 20/14

Friday June 29,2017

Friday 
Skill 

Clean and Jerk build to heaviest three drop in between trying to complete a set inside of 60 seconds 
WOD 

7 minute AMRAP

13.4 

3,6,9,12,15,18….

clean and jerk 135/95

 ttb 

Thursday 29,2017

Thursday Wod
Snatch

Run  

 Be fit 

30@45/35

Run 200m

20@75/55

Run 200m 

10@95/65 

Run 200m 

20@75/55

Run 200m

30@45/35

Run 800m 
Be strong 

20@135/95 

Run 400m

15@185/135

Run400m 

10@225/155 

Run 800m 
Accessory 

3×12 

Box/parallet shoot  throughs 

3×10 

Partner glute ham raises (GHD razor aka glute ham raises on the floor) into 20 second sprint on assault bike 

Partner A sit on knees partner B holds feet/ankles 

Partner A lowers themselves to the floor or a box using hamstrings to return to sitting upright 

Wednesday June 28,2017

Wednesday 
Skill review all wod movements 
Partner WOD 32 minutes 
16 minutes

Each partner find heaviest 4rm thruster 

1 working at a time 

into

16 min amrap 

80 ft Lunge 45/35 plate behind neck *

40 Burpee over partner in plank

20 Front squat 165/115

4 Rope climb

* Partner A lunges then partner B lunges 

The rest of the work is split however