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Friday July 31, 2015 ( no official class)

July 31, 2015

Warm up

200 m run/cals/stretches

WOD

Shoulder Presses 3×5

5 Rounds for time

10 pull ups

12 box jumps

10 wall balls

300 meter row

Thursday July 29, 2015 (1130 in the gym)

July 30, 2015

it’s going to be 105 degrees with the heat index today.  Hydrate, hydrate, hydrate!

Due to the heat, we are taking the workout inside. 

Warm ups/cals

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Foam roll/stretch

Tuesday July 28, 2015 (1200)

July 28, 2015

Warm up/lap/cals

WOD1

Sumo deadlift high pull (60% 1RM)

15, 10, 9, 5

WOD2

400m run

25 toes 2 bar

400m run

50 push ups

400m run

75 sit ups

400m run
No instructor led workout for Wednesday

Planning for Murph on Thursday

mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

Tuesday, 28 July 2015 (0730)

July 28, 2015

W/U:

Lap/Mobility

3 Rds

10 Push ups

10 Medball Cleans

12 Lunges

WOD:

Sqt Cleans

2 warm up

5 at 75% max

2 at 85 % max

2 at 90 % max

WOD 2:

75 KBS

100 ab mat sit-ups 

Monday July 27, 2015 (1200)

July 27, 2015

Warm up
WOD

50 DU

5 Rounds for time

5 pull ups

10 push ups

15 squats

20 ABMAT sit ups

Cash out

50 DU

Monday, 27 July 2015 (0730)

July 27, 2015

WOD:

Cash In: 50 Double Unders

5 Rds for time

20 Pullups

20 GHD sit-ups

10 DL 225

Cash Out: 50 Double Unders

Friday, 24 July 2015 (1200)

July 24, 2015

Happy Friday!

Stretches & Cals

Back Squat 3×5

AMRAP15
12 Box Jumps (24/20)
24 Abmat Situps
12 KBS (24/16)
400M Run

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