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MONDAY 7.11.16SUNDAY 7.10.16SATURDAY 07.09.16FRIDAY 07.08.16

MONDAY 7.11.16

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WARMUP

2rds
200m jog
5 air squat jumps
5 push ups
5 superman

MOBILITY/STRETCH

spend a few minutes with mobility movements
pvc
windmills

PARTNER WOD

2 Person Team - 2 ROUNDS
WOD 1 - 2 RDS
Partner A completes 9/6/3 of each while Partner B rows for total calories - then switch
9/6/3
OH squat 95/65, 75/45, 55/35, 45/25,
Box jump over 24/20

Row for total calories

REST 3 MIN

WOD 2
Partner A & B Split evenly
20 CTB PULL UPS / CTB JUMPING PULL UPS
20 GOBLET SQUAT 53/35
20 deadlift 185/135
20 hand release burpees on a 15lb plate

CASH OUT

Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

SUNDAY 7.10.16

cara1

SUNDAY 07/10/16

OPEN GYM

MEMBERS ONLY
8:00am - 10:30am

SATURDAY 07.09.16

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WARMUP

Guest Coach Jess B special...

PARTNER WOD

A1:
For Time
100 wall balls
100 box jumps
100 burpees
100 calorie row

A2:
AMRAP
5 Power Cleans
4 Front Squats
3 Push Press
2 Back Squats
1 Lap 400 m

A2 must complete 1 full round before switching from AMRAP to Chipper
SCORE = total time for chipper + AMRAP

CASH OUT

A1: Static Handstand hold
A2: Wall Sit
4 rounds each with 20 seconds rest between rounds
HAPPY BIRTHDASY JESS!
Jess Cemeli's Bday CASH OUT
- Jess has to do 34 pull ups for time
OPTIONAL:
- Any member who wants to help celebrate with Jess should do 34 as well!

FRIDAY 07.08.16

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WARMUP

2 rounds
5 cal bike
200 m run
then get mobile

BENCHMARK

Fight Gone Bad
3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

COOL DOWN

5 min
Stretch