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Thursday 07.07.16WEDNESDAY 07.06.16Tuesday 07.05.16Saturday 7.2.16

Thursday 07.07.16

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WARMUP

2 rounds
row 1min
5 hrpu
5 superman
5 stationary inch worms

after completing 2 rds focus a few minutes on mobility

SKILL WORK

Back Squat From Rack 15min
50 x 5
60 x 5
70 x 3
75 x 2
80 x 1
80 x 1+

record 80 x 1+

METCON

ALTERNATE LADDER - 10 Min Time Cap
10 - 1 KB Swing 53/35, 44/26, 35/18
1 - 10 Box Jump 24/20, 20/12

CASH OUT

50 k2e

WEDNESDAY 07.06.16

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WARMUP

2 rds
200 m run
5 inch worms
2 board jumps
5 air squat jumps

* mobility moves*

SKILL WORK

Bench Press Work
Flat Bench
50 x 5
60 x 5
70 x3
75 x3
80 x 1
90 x 1+
50 x max reps in 1 minute (close grip)
- record last 90% +1 lift

METCON

10 Min Of "Upper Body H*Ll"....
5 HSPU
5 Clean and Press 135/95, 115/75, 95/65, 85/55, 75/45
5 Burpee Bar Jump Over
5 CTB pull ups

CASH OUT

25 dbl unders
25 k2e crunches
25 close grip push ups

Tuesday 07.05.16

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MOBILITY/STRETCH
Group meets on Red Line
WARMUP
Partner Heart Rate kickstart
3rds ea.
Partner A run 200m
Partner B wall sit while partner A runs
SKILL WORK
DeadLift
50x3, 60x3, 70x3, 80x2, 90x1, 90x1+
METCON
15 Minutes
3rds - each rd starts on 5min mark [0-5, 5-10-10-15]15 DeadLift - rx bodyweight, sc 70%
15 burpee bar jump over sc=plank thruster
15 wall balls rx20/14, sc 14/10
15 ball slam rx 30/20, sc 20/10
[5min time cap and/or rest] CASH OUT
100 dbl unders
50 weighted ab sit ups 45/25, 25/15
50 weighted triceps (behind the neck) 45/25, 25/15

Saturday 7.2.16

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WARMUP

Red line mobility

PARTNER WOD

WOD 1
3-6-9
OH Squat / Front Squats 115/75, 95/65, 75/45, 65/35
box jump over 24/20

WOD 2
3-6-9
Wall Ball 20/14, 14/10
Ball Slam 30/20, 20/10

WOD 3
3-6-9
3 Pull Ups / Jumping pull ups
6 Push Ups
9 Air squats

Bike 10 cal
Run 200 m
Row 10 cal