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Saturday 8.13.26Friday 8.12.16Thursday 8.11.16Tuesday 8.9.16

Saturday 8.13.26

billy and mike

WARMUP

400m jog
group dynamic stretch - line up in 2s. [alt walking lunge twists, inch worms, high kicks]

PARTNER WOD

WOD 1: 20 min
Buy-In: 100 calorie row - spilt
AMRAP
5 pull ups / jumping pull ups ea.
10 push ups ea.
15 air squats ea.

5 min transition

WOD 2: 20 min
Buy-In: 800 m run partner
AMRAP
10 Deadlift ea. 225/155, 185/115, 155/95, 135/75
5 bbjo ea.
10 kb swing ea 53/35, 44/26, 35/18
5 hspu ea.

COOL DOWN

your call

Friday 8.12.16

brandy and mike

WARMUP

run 400
dynamic stretch

SKILL WORK

Deadlift
1 rep work starting with bar moving to 1 rep max

METCON

1 Rd For Time
50 cal row
25 kb thruster R
25 kb thrusters L
50 ab mat sit uos
50 box jump 24/20
50 cal row

CASH OUT

8 rounds 4 min
40/20
dbl unders
planks

Thursday 8.11.16

billy and mike

HAPPY BIRTHDAY COACH MIKE

WARMUP

200m jog
dynamic stretch
GROUP Burpee Ladder 1-10

BIRTHDAY WOD

Birthday - Coach Mike 46
40 Double unders (80 Single)
6 Cleans 95/65, 85/55, 75/45, 65/35
40 Pull Ups
6 Front Squats 95/65, 85/55, 75/45, 65/35
40 Squat Jumps
6 Push Press 95/65, 85/55, 75/45, 65/35
40 Wall Balls 20/14, 14/10
6 Thrusters 95/65, 85/55, 75/45, 65/35
40 Walking Planks
6 Bear Complex 95/65, 85/55, 75/45, 65/35

CASH OUT

46 Birthday Burpees (Mike has to clap at the top of each burpee)
46 V-Situps
For Birthday Boy:
2 Rounds:
4-Rope Climbs
6-Hand-stand Push ups

Tuesday 8.9.16

Eileen

WARMUP

5 min on the clock
Buy-in: 200 m jog
then, amrap
5 air squats
5 air squat jumps
10 dbls / 20 singles - Jump Rope

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

PREP WORK

Get comfortable with movements and weight and work up to WOD weight
PULL UPS:
3x5sec hang & hold
5x3 kipping work

OH SQUAT:
2x2 bar weight
6x2 increase load slightly each 2

METCON

10 Minute TRIPLET
15 Pull ups
10 OH Squat 95/65, 85/55, 75/45, 65/35
Burpee Bar Jump Overs

TRANSITION

5 Minute Transition / Set-up

METCON

5 Minute Couplet
25 Dbl Unders [50 singles] 15 Ball Slams 30/20, 20/10