What's Going On?

July 28, 2018

7/28

Warm-up
Coaches choice
Metcon (Time)
WOD
Teams of 2
Run 1 mile
160 Wall balls 20/14 (RX+ 30/20)
80 Burpees over partner
40 Deadlifts 225/155
*Everyone does run, partners alternate other work as needed

July 27, 2018

7/27

Warm-up
Coaches choice
Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

July 26, 2018

7/26

Warm-up
3 minute bike
Followed by...
2 sets
:30 Banded Overhead hold
:30 Banded lizard stretch (each side)
Followed by...
Empty barbell warm up/ snatch technique work
Snatch
Every 2 minutes for 12 minutes (Building)
Snatch
Sets 1-3 = 2 reps

July 25, 2018

7/25

Warm-up
Coaches choice
Bench Press
Bench press (15 minute max)
3x10

July 24, 2018

7/24

Warm-up
3 Rounds
200m Jog
100m KB crosswalk (Switch at 50m)
10 Stiff legged deadlifts with kettlebells
10 Push ups
*Keep the kettlebell weight light and please do not drop your kettlebells on the track.
Metcon (Time)
For time
10 DB Burpee Deadlifts 50/35#
100m Run

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