July 2016

WOD: 3 Rounds for time: Run 400m. 15 burpees over barbell 9 Deadlifts (225,155#) ~55-60%

WOD: 2 rounds for time: 5 sets of 10 thrusters (45#) 6 sets of 5 pullups *You MUST do the sets unbroken, rest as needed between sets, total time including any rest is finish time. *scale if needed to: 10 sets of 5 thrusters 10 sets of 3 pullups 615pm Olympic Lifting: Snatch Snatch –

WOD: A. Front Squat 65% x 10 reps x 3 rounds B. Overhead Squat 65% x 3 reps x 2 rounds 70% x 3 reps x 2 rounds C. Post core work: tabata V-ups or knee tucks 20x10x8 https://www.powermonkeyfitness.com/videos/core-abs/v-ups  

4th of July Parade Jeep pull! Gym Closed

Sat. July 2. 8a-10a: Open gym. 10a-11a: Olympic lifting- clean and jerk 3-Position Clean – 70%x1x2, 75%x1x3 Power Jerk + Jerk – 70% x (2+1) x 2, 75% x (2+1) x 3 Front Squat – 65%x6, 70%x6, 75%x5, 80%x3x2 11a: July FREE community workout! Sun. July 3. REST DAY!

WOD: Row: 9x400m w/100m. easy row between each set. Workout pacing: Row 400m. moderate pace, followed by easy recovery for 100m. Row 400m. at fast pace, followed by easy recovery for 100m. *establish and maintain 2 different paces for this workout. Your even numbered 400 times should be a min of 3+ seconds faster than