WOD

WOD: Every 3 min x 36 min: (3 rounds) 1. Easy row– concentrating on stroke rating and breathing. 2. Sled push- walking pace with light-mod load. 3. Crossover symmetry. 4. KB farmers carry. light-mod load, resting bells at each width of room.

WOD: EMOTM x 20 (10 rounds) Odd: Hand stand hold :30-:45 Even: 1 Clean + 2 Front Squat (~65-75% of your 3rm FS from test day)

WOD: 2 person teams/4 Rounds per person for time: 15 Cal. Row 15 Toes-Bar 15 Wallball (20#10′, 14#9′) *partner 1 rows 15 cal as fast as possible, then partner 2 completes 15 cal. partner 1 then completes 15 TTB, followed by p2 p1 completes 15 wb, followed by p2. rotate through for 4 rounds per

WOD: Five sets of: Complete as many rounds and reps as possible in 3 minutes of: 8 Burpees 16 Russian Kettlebell Swings (53,70#) Rest 3 minutes between sets.

WOD: A. Kipping pullup skill: 1 & 2. https://gymnasticswod.com/content/kipping-pull-progression https://gymnasticswod.com/content/blocking-movement-quality-pull-ups B. Tabata pullup. 20 sec on x 10 sec off x 8 rounds. Post High/ Low and total pullups completed.

Saturday. August 1. 8-10a: Open gym. 10-11a: Olympic lifting. 1030-11a: FREE CF kids class! 11a-1230p: FREE BAF Workout! Sunday. August 2. TBA. Look to FB.

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