Tuesday 8/1/17

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6:00am w/ coach Cara, 6:00pm w/ coach Frank

Hero WOD:

“Luke”

400m run

15 clean and jerks (155/105)

400m run

30 toes to bar

400m run

45 wall ball shots

400m run

45 Kettle bell swings

400m run

30 ring dips

400m run

15 weighted lunge steps (155/105)

400m run

Thursday 7/27/17

IMG_4268

6:00am, 5:30pm, 6:40pm mobility class

Skill Work:

athlete’s choice

WOD:

10 sit-ups

5 kipping ring dips

5 air squats

1 clean (squat or power; 135/95)

1 shoulder to overhead

20:00 AMRAP

–REST–

1600m row for time

 

Wednesday 7/26/17

IMG_4398

6:00am, 5:00am level 1, 6:00pm

Strength:

deadlift 5-5-5-5

WOD:

15 right arm dumbbell push press

15 left arm dumbbell push press

15 Burpees

600m run

12 right arm db thrusters

12 left arm db thrusters

12 burpees

200m run

15 right db press

15 left press

15 burpees

600m run

Tuesday 7/25/17

IMG_4600

6:00am, 7:00am 1 on 1, 6:00pm

Endurance:

Death by 30m sprints every :90 for 12:00

Hero WOD:

“Randy”

75 power snatches (75/55)

Mobility:

led by coach or suggested below

2:00 legs up the wall

6:00 rolling

:20/:20 x3 rounds child’s pose to cobra

Sunday 7/23/17

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8:30am, 10:30am 1 on 1, 11:30am 1 on 1

Strength:

bench press 5-5-5-5

WOD:

10-8-6-4-2

– hang power cleans, increasing weight each round

– each round followed by 300m run

for time

score = time completed and ending weight