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Monthly Archives: July 2016

FRIDAY 7.22.16

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WARMUP

ON OWN
PVC pass thru
10 windmills - L+R=1
5' inch worms

AS GROUP:
5MIN of work
200m jog buy-in
3 push up
6 air squat
9 sit up

SKILL WORK

Gymnastics
15 MINUTES on the clock
Hand Stand Hold
30 sec [10 hold / 20 rest] Hand Stand Walk

BENCHMARK

Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

CASH OUT

4 rounds
25 / 10
DU / V Situps

THURSDAY 7.21.16

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WARMUP

Cardio Warmup
JOG 200 meter
BIKE 5 calorie
ROW 10 calorie
5 sit ups
5 superman
5 pushup
5 air squat

Lite mobility/stretching

SKILL WORK

BACK SQUAT From Rack
Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set

METCON

Alternate EMOMs
20 MINUTES
Alternating EMOMs

1,3,5,7,9
5 Clean & Press 135/95, 115/75, 95/65, 75/55
5 BBJO

2,4,6,8,10
15 KB Swing 53/35, 44/26, 35/18

WEDNESDAY 7.20.16

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WARMUP

RED LINE Mobility / Stretch

PARTNER WOD

Partner WOD 2 Person
800m Partner Relay - 200m tag/repeat

3 RDS 21-15-9
K2E
Ball Slam 30/20, 20/10
Box Jump 24/20, 20/12

2 RDS 15-9-6
Power Clean 135/95, 115/75, 95/65, 75/45
Front Squat - same as above

1 RD 9-6-3
Snatch 95/65, 85/55, 75/45, 65/45

COOL DOWN

mobility

Tuesday 7.19.16

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WARMUP

2 rds
row 12m/10w calories
8 air squats
4 jump squats
2 inchworms

MOBILITY/STRETCH

PVC over/under, thrusters
get loose with your metcon movements

METCON

Triplets [21,15,9 + 15,9, 6]
RD 1
21-15-9
Thruster 95/65, 85/55, 75/45, 65/35
Bar jump over
Calorie row
15-9-6
HSPU
Wall Ball 20/14, 14/10, 10/8
KB Swing 53/35, 44/26, 26/18

COOL DOWN

5 minute minimum
Foam Roll, Stretch, Mobility