What's Going On?

July 10, 2017

7/10/17

Warm-up
Run 400 m
1 Min Plank
20 C and D
40 Walking Lunges
Group Mobility
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

July 7, 2017

7/7/17

Strength WOD
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips

July 6, 2017

7/6/17

Warm-up
Warmup: 15 Min
3 Rounds
Row 250m
10 Band Pull Aparts
10 Passthrough
5 Inch Worm to Cobra
Skill
Skill: 15 min
Level 1:
3 Rounds
10 Ring Rows W Elevated Feet
5 Tempo Ring Pushups @4121
20 Band Triceps Push Downs
**Move at a steady tempo, not for time though quality reps!

July 5, 2017

7/5/17

Warm-up
Run 400m easy
2 Rounds
10 Barbell RDL
10 Barbell Good Morning
10 Punter Kicks
10 GHD Situps
Strength WOD
Metcon (AMRAP - Rounds)
6 Min AMRAP
6 Dumbell Deadlifts (Heaviest Possible)

July 3, 2017

7/3/17

Warm-up
Run 400 m
3 Rounds Cindy
1 Min Plank
30 KB Swings
Metcon
Metcon (5 Rounds for time)
Every 8 Min for 40 Min (5 Rounds)
20/15 Cal Row
15 Kettlebell Swings 70/53#
1 Round Cindy
200m Run

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