July 2013

Skills day. In eight minutes climb as high as possible, adding 1 rep to each movement each round. Snatch high hang snatch hang snatch full 60% of 1RM Round 1 would be 1SHH+1SH+1FS Round 2 would be 2SHH+2SH+2FS. Rnd 3 would be 3 of each and so on. 3. Goat Training Pick TWO of the […]

Who misses this girl and her yoga classes???? Please comment on FB or on the site! Strength Front Squats 5-5-3-3-3-1-1 We will start roughly at 75% of 1RM and increase from there. We will be helping you a lot more on strength days.

“Angie” 100 pull ups 100 push ups 100 sit ups 100 air squats for time 45 minute cap click links to see what we are doing Tight ankles = bad squats Ankle mobility

1. WOD 5 push jerk 155/105 10 burpee box overs 15 kb swings 53/35 5 push jerk 155/105 20 bbos 30 kbs 5 push jerk 30 bbos 40 kbs for time 2. Shoulder Mobility ( click here)

Back Squat 5 5 3 3 1 1 Work up to a heavy 1 400m run Rest 1 minute 400m run Rest 1.5 minutes 400m run Try to beat your time every run

“Blake” 4 rft 100ft walking lunge (45/25) 30 Box jumps 24/20 20 wall ball shots 20/14 10 HSPU

REST DAY! Enjoy your 4th of July! Be safe!

For time 1000M row 21-15-9 Push press 135/95 pull ups 400m run

15 minute AMRAP 5 Front Squats (185/115) 200M sprint 10 pistols (5 each) 20 double unders