July 2016

Friday

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)

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Thursday

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

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Wednesday

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

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Friday

WOD: ‘Filthy Fifty’ 50 Box jump, 20/24 50 Jumping pull-ups 50 Kettlebell swings, 26/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 GHD hip extensions (scale to empty barbell good mornings/banded GM.) 50 Wall ball shots, 14-9’/20-10′ 50 Burpees 50 Double unders (scale to 2x SU) *time cap 30

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Thursday

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…

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