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Monthly Archives: July 2016

Saturday 7.30.16

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WARMUP

Group RED line
Group relay

PARTNER WOD

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

Friday 7.29.16

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WARMUP

Mobility / Stretch
5x 10sec bar hangs
RED LINE
10 each small, med & large arm circles
10 Jumping Jacks
10 air squat hold
1 inch worm down + 5 push ups, 5 superman and inch worm back
10 air squat jumps

BENCHMARK

1,000 Meter Row
1,000 meter row for time

METCON

EMOM 40/20
12 minutes
Alternating movements
1. Bear Complex 135/95, 115/75, 95/65, 85/45
2. Burpee Bar Jump Over

CASH OUT

SLED PULL
X yards for time 125/90, 90/45

CASH OUT

ROPE SLAM
to failure

Thursday 7.28.16

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WARMUP

RED LINE
Group stretch and Mobility

SKILL WORK

BACK SQUAT From Rack
Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set

METCON

20 Minutes
25 dbl unders
20 weighted dips behind the neck 45/25,25/15
15 weighted sit ups 45/25, 25/15
10 CTB pull ups
5 HSPU

COOL DOWN

spend 5 min of skill work on a goal
foam roll, stretch

WEDNESDAY 7.27.16

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WARMUP

Lite Stretching & Mobility on own
then..
200m jog
5 air squat
5 squat jump
5 inch worms

PARTNER WOD

99 Problems...
2 Person Teams
99 of Each Movement...
Wall Ball Shots 20/14, 14/10, 10/8
Ball Slams 30/20, 20/10
Box Jumps 24/20, 20/12
Front Squats 75/45, 65/35
K2E
Row - Calories

A1 must run 400 meters A2 works on "chipper"
Athletes can split the reps however they chose

CASH OUT

Surprise....