July 2015

WOD: A. Front Squat 5×65%, 5×75%, 5+ x 85% % based off last weeks 3rm. B. Clean skill work. C. Clean: EMOM x 8. Increasing weight ~every minute /every other minute

WOD: 3 Rounds for time: 20 Toes-Bar 10 Front Squat (135,185#) 60-65% of 1rm. *use rack if needed. 100m. Run

WOD: 5 rounds for time of: 10 Pullups 10 Deadlifts (155,225#) *Same weight as ‘Diane’ -60-65% of 1rm MAX. see previous Diane results here

WOD: 6 rounds for time of: :20 Max RKB Swings 70/53 200m Run 1 min Rest

WOD: Kipping toes-bar/rings skill work: PRACTICE for 10-15 Minutes: Kipping Toes To Bar Progression Pt.1 Kipping Toes To Bar Progression Pt.2 Extra Credit: OTM x 9 min Min 1: perfect pushups x 8-10 Min 2: Body row x 8-10 Min 3: Single leg hip bridge x 8-10 total.

WOD: 3 rounds for time: 400m. Run 21 shoulder-overhead (95/65#)

WOD: OTM x 15min (5 rounds) Min 1: Power Clean x 5 *light-mod load ~60-65% 1rm. Min 2: Front Squat x 5 *same weight as PC Min 3: Handstand hold :30-:45