What's Going On?

July 16, 2017

7/17/17

Warm-up
Tabata Double Unders
1 Min Pigeon Each Side
1 Min Dragon Each Side
1 Min Lizard Each Side
Weightlifting
Back Squat

July 14, 2017

7/14/17

Warm-up
Coaches Choice
Metcon
Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24"

July 13, 2017

7/13/17

Warm-up
Warmup: 12 Min
3 Rounds
Row 200m
10 Snatch Deadlifts
10 Snatch High Pulls
10 Muscle Snatch
Skill
15 min (Repeat of Last Week, aim to improve level or scale less, if you maxed out level 3 add 1 rep to each movement)

Level 1:
3 Rounds
10 Ring Rows W Elevated Feet

July 12, 2017

7/12/17

Warm-up
Run 400m easy
2 Rounds
10 Barbell RDL
10 Barbell Good Morning
10 Punter Kicks
Strength WOD
Metcon (No Measure)
8 Min of Every Other Min
10 Deadlifts @50% or 225/155#

July 11, 2017

7/11/17

Warm-up
5 Min AMRAP w 2 Light KB
5 Double KB Deadlift
5 Double KB Swing
5 Double KB Clean
5 Double KB Front Squat
5 Double KB Push Press

2 Rounds
:30 Plank Right and Left
:30 Down Dog

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