July 2015

WOD: 4 Rounds for time: 15 push press (95/135#) 500m. Row

WOD: Running ‘Jackie’ 800m. Run 50 Thrusters (45#) 30 pullups Click here to see old score *If you rowed the 5k test, row Jackie

WOD: For time: 400m. Run, 21 handstand pushups* 400m. Run, 15 handstand pushups 400m. Run, 9 handstand pushups *same scaling used for ‘Diane’

WOD: A. Back Squat 3×3 @ 80% 1rm. *warmup to working sets: 8-10x bar, 6-8x 40%, 4-6x 50%, 2-4x 60%, 1-2x 70% B. Snatch skill work. C. EMOM x 8 min: 2 position snatch High hang + below knee. Begin light and add load ~ every minute as position and movement looks/feels good.

Sat. July 4. 9am: FREE CF Kids! 9:30a: 4th of July Parade- Come walk with us in the parade and pull Heather’s Jeep! No coached classes today^ Sun. July 5. Possible Open Gym- TBA (facebook) Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

WOD: Run 5:00 (2:30 out/2:30 back), 2:30 Rest, 6:00 (3 out/3 back), 3:00 Rest, 7:00 (3:30/3:30 back), Done *Goal is to keep a consistent pace to be able to travel back same distance in the amount of time/distance it takes you to go out. Write down which lamp post you make it to each of

WOD: A. Pullup/Tire flip skill work. B. In teams of 2: 1 min on x 1 min off x 5 rounds: 20 min total, including rest. 1 min: Max reps pullups- working 1 partner at a time, switch out whenever needed. 1 min rest 1 min: Max reps tire flip- Partners Flip back and fourth

WOD: AMRAP 20 min: 5 per leg, 10 total front rack lunges (65/95#) 10 Thrusters (65/95#) 15 Triple-unders* *Scale to 30 DU/ 90 SU