Sunday, July 12 - Saturday, July 18

Great crew for the partner WOD last Saturday at CFPL...

Great crew for the partner WOD last Saturday at CFPL...

Sunday, July 5 - No Class

 

Monday, July 13

Strength: Front Squat

  • 5x2

WOD: 18 Minute AMRAP

  • 25 Double Unders
  • 20 Sit-Ups
  • 15 Push Press (63/95)
  • 10 Strict Pull-Ups

 

Tuesday, July 14

Strength: Deadlift

  • 5x3

WOD: For Time

15-12-9-6-3

  • Deadlift (103/155)
  • Front Squat (103/155)
  • Bar-Facing Burpee

*Mobility work


Wednesday, July 15

WOD: For Time 

"Jerry" (compare to 11/1/2014)

  • Run 1 Mile
  • Row 2K
  • Run 1 Mile

*32 minute time cap

 

Thursday, July 16

Strength: 1 Hang Snatch + Snatch

  • 5 sets

WOD: 12 Minute Ladder

5-10-15-20...

  • Overhead Squat (63/95)
  • Box Overs (20"/24")

 

Friday, July 17

Strength: Push Jerk

  • Establish a 1 Rep Max

WOD: 20 Minute AMRAP

"Nate" (compare to 4/6/15)

  • 2 Muscle Ups
  • 4 HPSU
  • 8 KB Swings (55/70)

 

Saturday, July 11

WOD: 21 Minute EMOM

Minute 1:

  • 150M Row

Minute 2:

  • 15 Wall Balls (14/20)

Minute 3:

  • 30 Double Unders
Posted on July 12, 2015 .