Wednesday 7/29/15

6:00am, 7:00am level 1, 6:00pm, 7:00pm crashing Nitya’s office party!

Strength:

power snatch 5-5-5-5

WOD:

1:00 row

1:00 ring dips

1:00 weighted lunges (25/15)

1:00 sledge hammer tire strikes

1:00 candlesticks

1:00 rest

3 rounds

Tuesday 7/28/15

6:00am with Coach Cam, 6:00pm, 7:00pm

buy in: 8:00 running clock of 30 pistols and 3 attempts at handstand holds/walks

WOD:

“Jack”

10 push press (105/75)

10 kettlebell swings (1.5/1)

10 box jumps (24/20″)

20:00 AMRAP

Friday 7/24/15

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6:00am, 7:00am, 5:00pm, 6:00pm

strength:

overhead squat deload

3@70% for 3:00

5@60% for 3:00

7@50% for 2:00

WOD:

10 kb sumo Deadlift high pulls

10 reverse crunches

10 burpees

10 kb clean and jerks (5 each side)

4 rounds

Wednesday 7/22/15

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6:00am, 6:00pm, 7:00pm coaches WOD

strength:

push jerk deload

3@70% for 4:00

5@60% for 4:00

max rep @50% for 1:00

WOD:

Tabata King

squats, tuck jumps, starfish, 1 leg step ups, box dips = 1 round

5 rounds