Friday, July 17th, 2015
Partner WOD:Buy in: partner wheelbarrow for 200ft( switch every 50ft)Then,5 rounds for time of:30 double unders (P1/P2 same time)20 Russian kb swings (go heavy)(P1thenP2)10 tire flips(Together) Cool down: hug yourself and high five your partner
Wednesday, July 15th, 2015
Core: on the :30 for 5min of1 hollow to superman to v-up WOD: 10 min to establish 1-rep-max snatchThen,Complete as many reps as possible in 5 minutes of:5 muscle-ups10 cleans(155/105) Cool down: Band mobility
Tuesday, July 14th, 2015
WOD: 2 rounds for time of:1,000-meter row50 thrusters (65/45)30 chest-to-bar pull-ups Cool down: 50 ring knee ups (from dip position)
Monday, July 13th, 2015
Activation: crossover (warm up phase) WOD: 21-15-9 reps for time of:Deadlift (225/155)Box jumps(24/20)Handstand push-ups Cool down: 50 russian twist (choose weight)