Funday

7/30/18 Warm up: group, mobility 250m jog 15 air squats 1/2 way @ power pole. 2x 250 row 10/8 push ups 10/8 ring rows 5 wall facing squats (tempo) 3211 that is :03 down, :02 at bottom, :01 back up and :01 to reset begin again… Strength: Review clean + jerk work to 50% of…

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Tuesday

7/24/18

Warm up: Group,mobility
300m row/200m run then
2x
round of cindy
10 ghd sit ups
weighted plank holds :30 each

Strength: Emom 9
1) 20 alt. db curls
2) 20 seated alt. db press. (like a seesaw)
3) 100m run

Wod:
21-18-15-12-9-6-3 of:
Deadlift 135/95
Burpees over bar(lateral)

Monday

7/16/18 Warm up: group mobility, 600m jog as a group @ front door perform 15 air squats @ power pole perform 15 jumping jacks @ stop sign 15 walking lunges repeat movements on the way back, also last 50 meters backwards. Strength: Back squats to “Bring Sally Up” w/empty barbell Wod: Down ups 10 down…

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Tuesday

7/10/18

Warm up: group, pvc mobility.
400m row
2x
10 air squats
10/8 push ups
12 walking lunges
15 back extensions

Skill/strength: Hang cleans(full squat)

Wod: AMRAP 5-4-3-2-1
5 power cleans 135/95
7 box step overs w/kb 53/35

:90 rest between amraps.
Start each amrap with power cleans.

Monday

7/9/18 Warm up: Group, pvc mobiity 400m jog 2x 20 jumping jacks 15 sit ups 10 alt lunges 2x 6 scap pulls 8 wall balls 10 OTS w/slam ball 50/30 Strength: Deadlift 12 minutes to find your heaviest 5 rep touch and go. Wod: 10 RFT. 10 down to 1 of: T2B 20 down to…

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