Tuesday, July 7th, 2015
Strength: EMOM for 8 min 1 bear complex at 60% of jerk (power clean,front squat,push press,back squat,push press) complete all without dropping bar WOD: For time:Run 1,000 meters30 handstand push-upsRow 1,000 meters Cool Down: Tabata for 4 min Alternating side planks
Monday, July 6th, 2015
Skill: “Flight Simulator” 5-10-15-20-25-30-35-45-50 then back down of Double unders (Try for unbroken sets, if your not good at du’s todays the day to practice: 10 min cap) WOD: 10 rounds of:30 seconds of burpeesRest 30 seconds30 seconds of 45-lb. dumbbell thrustersRest 30 seconds Cool Down: Band shoulder mobility
Saturday, July 4th, 2015
HAPPY 4TH OF JULY!!! Class at 10:00 am as usual WOD IT’S A SURPRISE! IT’LL BE FUN DON’T WORRY! Wear your Stars & Strips and Red, White & Blue!
Friday, July 3rd, 2015
Strength: back squat: 10 sets of 3 reps at 75% Complete as many rounds as possible in 15 minutes of:135-lb. push presses, 7 reps135-lb. overhead squats, 10 reps15 GHD sit-ups Cool Down:Crossover Symmetry