July 12, 2018

Warm up:
400m run
OH band Pec / Shoulder stretch
Forearm Stretch
SA OH carry Down back switch down back
5/5 Hng DB Snatch
8 H2H KB swings
x2

Find 1rm Power Snatch

WOD:
100m 53/35 Farmers Carry
50 DU’s
2 Rope Climb
x4

Cool Down:
1min Plank wt on back
rest 1min
x3

July 11, 2018

Warm up:
3min row
8/8 single leg KB DL
8 Hip ext w/ Pause
:30sec plank
x2

Find 1RM Deadlift

WOD:
Row 1000m
10 T2B
10 KB swings 53
Rest 4min
Row 500m
10 T2B
10 KB swings
Rest 2min
Row 250m
10 T2B
10 KB swings

July 10, 2018

Warm up:
Banded Bully
8 Deadbug
8/8 Powell Raise
:40sec Med Ball Pec 14/10
x2

Find 1RM Strict Press

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Rest 2-3 minutes

July 9, 2018

Warm up:
200m run
10/10 Theraband Lateral Walk
8 Goblet Sqts
:30sec Side plank each side
x2

Find 1RM Back Squat

“Christine”
500m Row
12 Deadlifts @BW
21 Box Jumps 24”/20”
X3

July 3, 2018

Warm up:
2min Jump rope
:30sec Med ball pec walk
8/8 Powell raise
8 min row
X2

Bench
10-8-6-4-2 Each Set UB
Ring MUs (Scale: 4 strict Pull ups)
2-2-2-2-2
NFT

WOD:
250m/200m Row Sprint
10 HR Push ups
Rest 90sec
X5

Cool Down:
1min plank rest 1min
x3

July 2, 2018

Warm up:
200m run
Samson stretch
20/20 Jane Fonda’s
8/8 reverse lunge in place
8/8 side plank rotation
X2

2 Back Squats (hvy)
Rest 90sec
5 Weighted Dips w/ pause at top
Rest 90sec
X5

WOD:
Buy in 50 DU’s
Wall Balls
Deadlift 185/135
Box Jumps 20”
21-15-9
Buy out 50 DU’s