Saturday, July 11th, 2015
WOD 5 rounds for time of:10 squat snatches (75/55)30-second chin-over-bar hold10 squat snatches (75/55)60-second plank hold Cool down: Coaches choice
Friday, July 10th, 2015
Core: Alt. EMOM for 10 10 wall ball abmat sit up (choose weight) 40 Mt. climbers WOD: 4 rounds for time of:2 rope climbs (15-ft)100-ft. sprint4 squat cleans (225/155)100-ft. sprint Cool Down: 500m slow row
Thursday, July 9th, 2015
WOD: Thruster 3-3-3-3-3-3-3 reps Between ea. set complete: 10 Barbell rollouts 20 Hammer (on tire) Cool Down: Foam roller
Wednesday, July 8th, 2015
Skill: 10 Turkish get ups (increase weight ea. successful rep) WOD: 5 rounds for time of:95-lb. squat cleans, 10 reps30-second L-sit hold95-lb. squat cleans, 10 reps60-second hang from pull-up bar Cool Down: 30 Arm bar stretch https://youtu.be/CSJufb9LaZw