Month: July 2015

7.31.15 Friday 

strength: Deadlifts  WOD  800 m run  20 box jumps 24/20 20 deadlifts 225/155 20 wall balls 20/14 400 m run 10 box jumps  10 deadlifts  10 wall balls  200 m run  5 box jumps  5 deadlifts  5 wall balls  Finish w/ 5 bar muscle-ups…

7.30.15 Thursday 

strength: Hang Power Snatch  WOD  “Angie” For time: • 100 pull-ups • 100 push ups • 100 sit-ups • 100 squats   

7.29.15 Wednesday 

strength: Push Jerk WOD  AMRAP in 15 mins 400 m run 10 Jerks 135/95 10 T2B 10 HSPU    

7.28.15 Tuesday 

strength: Front Squats  WOD  15-10-6 Thrusters 125/85 C2B Burpees    

7.27.15 Monday 

Strength: Hang Power Cleans WOD  AMRAP in 9 mins  200 m run 30 Double Unders  7 Hang Power Cleans and Jerk 155/105    

7.26.15 Sunday 

noon – 1:30pm Open Gym   

7.25.15 Saturday 

10am Team WOD Class  11:30 Mobility Class Noon- 1pm Open Gym  12:30pm – 1pm Flynn’s Birthday       Happy 1st Birthday Flynn!!!🐶💕🎉🎂

7.24.15 Friday 

strength: Deadlifts  WOD  21-15-9 Deadlifts 255/175 Sit-ups  Box Jumps 24/20  T2B ….Then  30 wall balls  20/14  10’/9′ 800 m run    

7.23.15 Thursday 

strength: Bench Press WOD  “Helen” 3 rounds for time of: • 400m run • 21 Kettlebell Swings 1.5/1 pood  • 12 Pull-ups   

7.22.15 Wednesday 

strength: Front Squats  WOD  AMRAP in 12 mins  3 Bar muscle-ups  6 HSPU  9 Front Squats 155/105 200 m run   

7.21.15 Tuesday 

Strength: Squat Cleans  WOD  800 m run Then .. 10-1 of  Power Cleans 155/105 T2B   

7.20.15 Monday 

Strength: Push Press  WOD  AMRAP in 15 min 400 m run  21 Box Jumps 24/20 15 thrusters 95/65 9 C2B   

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