1 Aug 17

WOD
a. Front Squat 3×10
b. For time:
– 500m row, 20 slam ball
– 750m row, 15 slam ball
– 500m row, 20 slam ball
4pm Kettlebell
Partner up for double kb work
3 reps each 5 working sets
Front squat
Clean
Front squat
Press
Front squat
Swing
Then finisher

31 July 17

5-10-15-10-5
– Deadlift (185/155)
– Hand Release Push Up
Bear crawl holding DB in each hand 1 length of the cage in between each round

30 July 17

Strong overhead position

Another Open Gym Sunday with Coach Travis from nine until noon.

Open Gym a a great time to make up a workout that you missed, practice your technique on a difficult movement, or even just spend some time stretching.

 

29 July 17

8am Kettlebell

45 on 15 off for 3 rounds
Goblet squat, kb pushup, ring rows, walking lunges
Then
1 hand swing r/l
Inchworm
Box step ups
Burpee no pushup

9am WOD

a. AMRAP in 8 min
– 5 OH squat (135,95)
– 200m run
b. AMRAP in 4 min
– 5 Front squat
– 100m run
c. AMRAP in 2 min
– 5 Back squat
– 50m run

28 July 17

a. Push Press 3×10
b. “Cindy”
AMRAP in 20 minutes of
5 pull ups
10 push ups
15 squats
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