Thursday, July 21, 2016

Friday

Cluster!

Barbell Bench press
Warmup then
Alternate
4 sets of 8 reps, add 5 to 20 pounds to last week
4 sets of 8 Pendlay row (from the ground)

Partner AMRAP 20 - one works while the other rests
15 v-ups
10 deadlifts (185-155/125-105 pounds)
Bear crawl there and back



Wednesday, July 20, 2016

Thursday

Rowing!  Pacing and practice helped get some PRs.

EMOM 8
Hang clean
Clean 
(Not power cleans)

Squat clean thruster 
Today's heavy single

5 rounds
5 squat clean thrusters
7 bar over burpees
9 pull-ups 


Tuesday, July 19, 2016

Wednesday

Lovely evening rainbow

Warmup WOD with rope climbs!  Bring those long socks!

Fight Gone Bad 

We've done the task priority FGB recently, now it's time to do the benchmark WOD. 

3 rounds for total reps, one minute each station
20/14# wall ball to 10 feet
75/55# sumo deadlift highpull
20" box jump
75/55# push press
Row for calories



Monday, July 18, 2016

Tuesday

Heavy squats!

Press 3 x 5 reps 
Add 1 to 10 pounds to last time
Push jerk 3 x 3 

Five rounds row 1 min on, 1 min off 
1000 meter row

Monday

Teamwork!

Mini WOD warmup

Back squats
3 sets of 5 
Add weight to last week

"Cindy"
12 minute AMRAP
5 pull-ups 
10 push-ups 
15 air squats 

Thursday, July 14, 2016

Friday

Have a happy cat 

Practice kettlebell clean and jerk/push press/jerk

Barbell Bench press
Warmup then
Alternate
4 sets of 8 reps, add 5 to 20 pounds to last week
4 sets of 8 supine ring rows


AMRAP 15
Row 500 meters
8 L arm Kettlebell clean and jerk 
L Overhead KB walk
8 R arm kettlebell clean and jerk
R Overhead KB walk




Tuesday, July 12, 2016

Thursday

Paul did a great job with the handstand walk!  

Warm up with SDHP

Sumo deadlift - five sets up to a heavy 5
A bit heavier than last time.  

7 rounds or until cutoff
10 sumo deadlift highpulls
7/5 ring dips
20 sit-ups