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Monthly Archives: July 2016

TUESDAY 7.26.16

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WARMUP

ON OWN
Mobility Movements
BUY-IN:
5 cal bike
10 cal row
10 push ups
10 air squat jumps

SKILL WORK

OLY Work - Snatch / OH Squat
WARM UP:
hang muscle snatch
snatch balance
OH sqaut
then
50% x 3 sets of 1 Hang Snatch + 1 OH Squat
60% x 2 sets of 1 Hang Snatch + 1 OH Squat
70% x 1 set of 1 Hang Squat + 1 OH Squat

METCON

4 ROUNDS 1 MIN EACH
Bike for calories
American KB Swing 53/35, 44/26, 35/18
Row for calories
Push Press 75/45, 65/35
Burpees
1 MIN REST

MONDAY 7.25.16

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WARMUP

buy -in 10 windmills each arm
3rds
5 air squats
1 inchworm
5 HRPU
5 Superman
Buy Out
400m run

SKILL WORK

BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

BENCHMARK

Fran
21-15-9
Thrusters (95#/65#)
Pullups
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

SATURDAY 7.23.16

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WARMUP

On Own
PVC Pass Thrus
1X:
10 Windmill
5 Inchworm
2X:
5 Air Squat
5 Push Up
5 Squat Jump

PARTNER WOD

Partner Wod 2 Person
2 Person Partners [A1 & A2] A1 begins and A2 can follow right behind but, cannot pass A1

3 ROUNDS
10 Pull Ups
10 Box Jumps 24/20
5 Heavy Power Cleans 155/95, 135/75, 115/55

400 meter Partner RUN
* after all 3 rds are completed by both athletes.*

3 ROUNDS
10 WB 20/14, 14/10
10 T2B
5 Rope Climbs

400 meter Partner RUN

3 ROUNDS
10 Calorie Row
10 American KB Swing 53/35, 44/26
5 Wall Walk

400 meter Partner RUN

CASH OUT

5 min time cap AMRAP
Partner Burpee PLANK jump over