JULY 31ST
Pre Game:
Warm-up Run/Row
10 Saws (3 Pos)
10 Shoulder dislocates
25 Meter HK Run/Backwards Run (3x)
Sampson Stretch
WOD
800 Meter Run
15 Pull-ups
50 Meter T&G Sprints (3 Laps)
30 KB/DB Swings (55/35)
50 Meter T&G Sprints (3 Laps)
15 Pull-ups
800 Meter Run
After Party
50 Balance Beam Lunges
Amy has been with us about a month and has shown great improvement during that time period. Keep It Up Amy!!
JULY 30TH
Pre-game
Run/Row
10 Shoulder Dislocates
10 Saws (3 pos)
10 Thruster (bar)
WOD
“Karen” for time:
150 Wallballs (20/15)
After Party
Stretch
Carll making a 215lbs Clean and Jerk look easy......and setting a new PR. Way to go buddy, keep it up!!
JULY 29TH
Pre-game
Warm-up Run/Row
10 Saws (3 Pos)
Coach B Warm-up
10 Front Squats (65/45)
Sampson Stretch
WOD
1 RM Squat Clean
After Party
3 Rounds of
10 Hollow Rocks
10 Back Extensions
Kerrie is so fast on the pull-ups, she's a blurrrrrr!!
JULY 28TH
Pre-Game:
Warm-up Run/Row
10 Saw (2 Pos)
10 Shoulder Dislocates
10 KB/DB Swings
20 Squats
20 Push ups
WOD
800 Meter Run
20 Box Jumps
15 Burpees
10 Man Makers
15 Burpees
20 Box Jumps
800 Meter Run
After Party
Max set of Pull-ups
JULY 27TH
Pre-game
Warm up Run/Row
10 Shoulder Dislocates
10 SDHP (45/35)
10 OHS (45/35)
Sampson Stretch
WOD: For time:
“Jackie”
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups
After Party
30 Box Jumps
30 GHD Sit-ups
30 Hip Extensions
Gregg and Dan going head to head on "Jackie"
JULY 24TH
WOD
As a class create your own WOD (with our help of course)
Neil driving that weight up! Yeah buddy!!
JULY 23RD
Pre-game
Run/Row
10 Shoulder Dislocates
10 Hip Extensions
10 Burpees
10 Back Extension
WOD
4 Rounds of
10 Deadlifts (225/165)
12 Wallballs (20/15)
400 Meter Run
After Party
50 Weighted Walking Lunges
JULY 22ND
Pre-Game
Warm up Run/Row
10 Shoulder Dislocates (2x)
10 Saw (2x)
Samson Stretch
WOD
“Tabata Something Else”
Pull-ups
Push-ups
Sit-ups
Squats
After Party 3 Rounds
50 Meter T&G Sprints (3)
1 Min rest
Simon bear crawling across the parking lot....ROOAAAARR!!!
JULY 21ST
Pre-game
Warm up Run/Row
Coach B Warm up
3x of 10 Shoulder Dislocates/10 KB/DB swings
WOD
Work up to 1RM Snatch
or 5x5x5x5x5
After Party
500 Meter Row
Dave owning the Over Head Squats!!
JULY 20TH
Pre-game:
Warm up run
Coach B Warm Up
Turkish Get-up 5L/5R
WOD “Nancy”
5 Rounds
400 Meter Run
15 OHS (95/65)
After Party
15 Hollow Rocks (2x)
Tucker’s Wall Stretch
