July 2016

Sat. July 30. 8-10a: Open gym. 10-11a: Olympic lifting Clean & Jerk – 5 x 1 Clean Pull – 3 x 2 Back Squat – 5 x 2 11-Noon: Team WOD Sun. July 31. Rest Day!

WOD: 3 person teams: 18 min clock 3, 6 min stations, no rest between stations 1 person works at a time, but can switch out whenever. 6 min max reps: Calorie bike 6 min max reps: pullups 6 min max reps: weighted box step overs (carry a 35/53# KB in goblet position)

WOD: A. Cluster barbell skill work Clean +thrusters- can be pc +thruster B. EMOM x 10 min: 3 clusters (135/185) 6 bar over burpees *scale weight so that you can always get 3 reps done under 30 sec./10 sec per rep. *scale burpees to 5/4/3 as needed to accomplish each round in under min time

WOD: A. Basic warmup x 1 round 1. Theraband warmup + theraband pass throughs x 10 each. 2. wrist rocks x 10 reps 3. Scap pullups x 2 rounds x 5 reps B. Positions/strength x 3 rounds 1. Chin over bar hold x 10 sec. (use spotter if needed) 2. Inchworms x 5 reps with

WOD: A. Snatch skill work B. EMOM x 12 min: Sn. Deadlift + hang snatch (above knee) + OHS Min 1-4: 1-3 reps at light loads Min 5-8: 1-2 reps at mod loads Min 9-12: 1 rep at mod-heavy load

WOD: For time: (20-25 min time frame) 20 Cal. Row 30 Burpees 40 DB/KB ground-overhead (alt. arms) (35/53) 50 Box jumps (20/24) 40 DB/KB ground-overhead 30 Burpees 20 Cal Row.

Sat. July 23. 8-10a: open gym. 10-11a: olympic lifting- clean and jerk with coach Shaun 11-Noon: Team WOD. Sun. July 24. Rest Day!

WOD: AMRAP 15 min:3 person teams, relay style 400m. Run 30 situps (GHD or straight leg abmat) 20 cal assault bike *partner 1 runs 400m. tags p2-runs 400, tags p3 runs 400m. tags p1 does 30 situps, tags p2 does 30 situps…