Sunday, July 5 - Saturday, July 11

Genell H. showing a perfect RX rep with her chin above the bar...

Genell H. showing a perfect RX rep with her chin above the bar...

Sunday, July 5 - No Class

 

Monday, July 6

WOD: TABATA (x2)

  • Air Squat
  • Sit-Ups
  • Row (cal)
  • Burpees

*Score is lowest completed reps/calories for each movement

 

Tuesday, July 7

Strength: Hang Clean

  • 5x2

WOD: For Time

"Fran" (compare to 12/4/14 & 5/1/14)

21-15-9

  • Thrusters (63/95)
  • Pull-Ups


Wednesday, July 8

Strength: Back Squat

  • 5x2

WOD: For Time

Buy-In

  • 800M Run

"Isabel"

  • 30 Snatch (93/135)

Buy-Out

  • 800M Run

 

Thursday, July 9

Strength: SOTS Press

  • 5x2

WOD: 21 Minute EMOM

Minute 1

  • 12 Toes to Bar

Minute 2

  • 12 Hang Power Clean (63/95)

Minute 3

  • 6 Sumo Deadlift High Pull (63/95)
  • 30 Double Unders

 

Friday, July 10

Strength: Push Press

  • 5x2

WOD: 5 Rounds for Time

  • 400M Run
  • 30 Wall Balls (14/20)

*28 minute time cap

 

Saturday, July 11

Partner WOD: AMRAP's

5 Minute AMRAP -

Partner #1

  • 50 ft. Walking Overhead MB Lunges (14/20)

Partner #2

  • Plank

5 Minute AMRAP - 

Partner #1

  • 250M Row

Partner #2

  • Plate Hold (25/45)

5 Minute AMRAP - 

Partner #1

  • 20 Box Step-Ups (20"/24")

Partner #2

  • Burpees

5 Minute AMRAP - 

Partner #1

  • KB Swings (35/55)

Partner #2

  • Back Extensions 
Posted on July 5, 2015 .