Month: July 2016
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Friday, 29 July 2016 (1200)
Meeting in the garage. I have an 1100 meeting, I may be running a few minutes behind. AMRAP 15 25 Double unders 7 Bench press 7 T2B 200M sandbag run
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29 July 0700
We are going to keep things relatively low key this AM. Focus on form and how the mechanics of a few lifts work, and improve on our overall technique. Warm up, then…. At your own pace work up to a 75% max (at most) for the following: Deadlift Squat clean Sotts press Overhead squat
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Thursday, 28 July 2016 (1200)
Meeting in the garage. Sorry for the late post, morning meeting and issues accessing the site. EMOM 20 Even minutes: 1 KBGM & 1 Burpee BJ (**+ 1Rep each minute) Odd minutes: 10 Deadlifts (225/135)
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28 July 0700
Warmup, then…. Push Press- 1@10 (complete a few sets of 3-4 reps as a warmup, then max-out) Front squat- 1@10 (complete a few sets of 3-4 reps as a warmup, then max-out) WOD- 12 min AMRAP 150 Wallballs 90 Double Unders 30 T2B Cash out- 15 tire flips each
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Wednesday, 27 July 2016 (1200)
Nice recovery WOD for today. AMRAP 30 Row 300M 15 Pushups 30 ABMAT Situps
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27 July 0700
Warm up, roll out those legs for at least 5 minutes. Lots of deadlifts over the past few days. Then… WOD- 800M Run 15 Burpees 600M Run 25 Pullups 400M Run 35 HR Push-ups 200M Run 45 Jumping AirSquats
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Tuesday, 26 July 2016 (1200)
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…
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26-29 July 0730
I’m out the rest of this week. Join another class time if you can! See you next week.
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26 July 0700
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
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Monday, 25 July 2016 (1200)
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…