Sunday, July 10 - Saturday, July 16

Sunday, July 10 - No Class

 

Monday, July 11

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 80% of 1 Rep Max

WOD: For Max Double Unders & Max Push Press

3 Minutes

  • 30 Push Press (63/95)
  • Max Double Unders

2 minute rest...

3 Minutes

  • 60 Double Unders
  • Max Push Press (63/95)

2 minute rest...

For Time

  • 30 Push Press (63/95)
  • 60 Double Unders

 

Tuesday, July 12

WOD: 3 Rounds for Time

"Badger" (compare to 9/5/14)

  • 30 Squat Clean (63/95)
  • 30 Pull-Ups
  • 800 M Run

 

Wednesday, July 13

Strength: Push Jerk

  • Establish a 1 Rep Max

WOD: Buy-In + 3 Rounds for Total Time

Buy-In

  • 500M Row

then...3 Rounds 

  • 15 Deadlift (123/185)
  • 15 Bar-Facing Burpee

 

Thursday, July 14

Strength: 10 Minute EMOM

Minute 1:

  • 8 Ring Dips

Minute 2: 

  • 30 second L-Hang

WOD: For Time

"Karen" (compare to 2/12/16 & 7/27/15)

  • 150 Wall Balls (14/20)

*15 minute time cap

Active Recovery: Not for Time

  • 400M Run or Row

 

Friday, July 15

Warm-Up: Rolling

  • 7 Frames

*3 push-ups per penalty point

WOD: AMRAP's

8 Minute AMRAP

  • 15 Toes to Bar
  • 50 ft. Bear Crawl

8 Minute AMRAP

  • 15 KB Swings (35/55)
  • 10 Alternating KB Ground to Overhead (35/55)

 

Saturday, July 16

WOD: 32 Minute MOMO

  • Max Double Unders
  • Max Row
  • Max Plank Hold
  • Max Thrusters (33/45)
Posted on July 10, 2016 .