WOD:Friday(1AUG14)

WOD
Every 90secs for 8 rounds:
2 paused back squats(5 sec pause) @ 75%
Then max rep at back squat(no
pause) @75%
*try to beat last week*

Then..
For time-
3 rounds of:
30 goblet squats 35/53
30 burpees

Extra Credit
3-5 rounds of-
8-10 glute ham raises
8-10 (each side) single leg RDL

CFPB Bootcamp
Strength
On the minute every minute for 1minutes:
3 paused back squats (3 secs)
(Rising bar)

Conditioning
3 rounds-
20 goblets
20 burpees

Core work

Attention!!! We will be doing Tami’s Birthday WOD on Saturday. First heat starts at 9:30am (gym doors will be open by 9am) and will run until everyone is done. We expect to still be going till 12 maybe 1, so if you can’t make it till later you can still workout. Hope to see you there.

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Thursday(31JUL14)

Open gym hours-
6am-7am
9am-10am
4:30-7:30pm

*NO YOGA TODAY*

Open gym WOD:
In any order you like, broken up however you like (Time to strategize!)
For time:
– 1,000 meter row
– 100 hand release push-ups
– 50 Toes 2 rings
– 100 Box jumps 24″
– 50 Pistols
– 100 sit ups
– 200 Doubleunders
– 5 Rope climbs

WOD: Wednesday(30JUL14)

WOD times:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
CFPB Bootcamp:
8:30am

WOD
20 mins of mobility

Master’s final remixed
For time-
4-3-2reps of:
Burpee muscle ups
Snatches 175/125
After each round do
10x10m shuttle run
Or

For time-
10-8-6-4-2 reps of:
Burpees
Pull-ups
Snatches 65/95
After each round

Extra Credit-
40x10m farmers carry 53/70

CFPB Bootcamp
Strength-
on the minute every minute for 10minutes
3 overhead squats (increase load each round if possible)

Skill- hang power snatch

Conditioning-
21-15-9reps of:
Hang power snatch
Pull ups

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WOD: Tuesday(29JUL14)

Build up to a 10RM push press
Then
“Double Grace”
60 clean & Jerks 95/135
*tackle D.G. as an individual or as a team*
10 min cap

Extra Credit-
3-5 rounds of:
10-15 Hip extensions
15-20 GHD sit-ups

WOD: Monday (28JUL14)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD-
Work up to a 3RM hang clean
Then
Every minute on the minute for 10 minutes do-
Odd min- 3 hang cleans at 80% of 3RM
Even min- 3-5 muscle ups
(scaling 5-7 dips or 7-10 push ups)
Then…
2 attempts at a PR 500m row