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Tuesday, 26 July 2016 (1200)

July 26, 2016

Hydrate! See you in the garage for noon.

Laps/Cals/Stretches

Wrist and Front rack prep

3 Rounds:

SQUAT CLEAN LADDER (I will have the bars set up for you)
2 min max cal on assault bike

**Post wod update**
For the squat clean ladder, set the clock to continuously ring at 1 minute intervals & complete the rep(s) in 1 minute. Once you completed the ladder or missed the rep(s) in the minute you moved to the assault bike for a 2 min sprint.
The squat clean ladder had 5 bars with either 10s or 5s on the ground to make 10 total stations. After the first successful attempt at a station, the athlete had to add the change plates to create stations 2, 4, 6, 8 and 10. (We didn’t have enough weights/barbells.)

The reps and weights were as follows:
Station 1) #95-5Reps add 10s for next set
Station 2) #115-4Reps
Station 3)#135-3Reps add 10s for next set
Station 4)#155-2Reps
Station 5)#185-1Rep add 10s for next set
Station 6)#205-1
Station 7)#225-1 add 5s for next set
Station 8)#235-1
Station 9)#245-1 add 5s for next set
Station 10)#255-1

26-29 July 0730

July 26, 2016

I’m out the rest of this week. Join another class time if you can!  See you next week. 

26 July 0700

July 26, 2016

Warmup, then…..
“Grace meets Diane”
0-10 Mins Grace

30 reps for time of:

  • Clean and Jerk 135 lbs

10-20 Mins Diane
21-15-9 reps, for time of:

  •  Deadlift 225 lbs
  • Handstand push-ups

Monday, 25 July 2016 (1200)

July 25, 2016

Its going to be a hot one. Make sure you’re drinking water!

Warmup lap/stretches

3 rounds: 10 pushups, 20 jumping jacks, 10 alternating lunges

Rowling 250s

WOD:
21 Thrusters (75lb/55lb)
15 Goblet Squats (24kg/16kg)
9 Wall Balls (20lb/14lb)
3 MIN REST
21 Wall Balls (20lb/14lb)
15 Thrusters (95lb/75lb)
9 Goblet Squats (24kg/16kg)
3 MIN REST
21 Goblet Squats (24kg/16kg)
15 Wall Balls (20lb/14lb)
9 Thrusters (115lb/95lb)

25 July 0730

July 25, 2016

WOD: With a 30 minute continuous clock, complete as much work as possible of –

18-15-12-9 reps of:
Bench Press (#135/95)
Cal Row

then

9-12-15-18 reps of:
Deadlift (#185/135)
Burpees over Bar

then

7 rounds of:
7 T2B
21 DU

then max run until 30 minutes is reached.

22 July 0700

July 22, 2016

No coach…
Warmup, then…
WOD- 
For Time (20 min cap)

  • 30 Calorie Row
  • 21 Thruster 115/75
  • 12 L-sit Pullups
  • 20 Calorie Row
  • 15 Thruster
  • 9 Tarzan Pullups
  • 10 Calorie Row
  • 9 Thruster
  • 6 Strict Pullups (absolutely no Kipling)

Friday 22 July (0730)

July 22, 2016

Meet at the pool. Swim WOD!!

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