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Gymnastics Fun

  • July 31, 2017

20-15-10-5
Ring Dips
Jump Squats
Decline Push-ups
Straight-leg Sit-ups
(*20 Minute Time Cap)

4 x 1 Minute Plank Hold:
Elbows
Palms
Right Side
Left Side
*Rest 30 seconds between holds.

Saturday WODs

  • July 29, 2017

Endurance WOD (7:45am)
“Triple Threat”
3000 meter Row
300 Double Unders
3 Mile Run
*Complete in any order.

Community WOD (10:00am)
20 Minute AMRAP:
200 meter Row
20 Double Unders or 60 Singles
20 Kb Swings
200 meter Run

The Countdown

  • July 28, 2017

Core Appetizer:
Tabata Plank, any style

50-40-30-20-10
Pistols
Mountain Climbers
Sit-ups

Fight Gone Bad

  • July 27, 2017

Complete 3 Rounds of:
1 minute each of the following for max reps:
Wall Ball Shots (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (24/20)
Push Press (75/55)
Calorie Row
*Rest one minute between rounds.

Get to 100!

  • July 26, 2017

At the top of each minute:
5 Hang Power Cleans (95/65)
With the remaining time in the minute, rep out Toes to Bar until 100 are completed.

Partner Up!

  • July 25, 2017

20 Minute Partner WOD
Partner A: Row 500 meters
Partner B: Deadlift Hold (225/155)
*Switch every 500 meters. Rower may only row when the bar is off the ground.

3 RFT

  • July 24, 2017

Front Squat
3-3-3-3
*60-65% of 1RM (keep it light!)

Complete 3 Rounds for Time:
20 Pull-ups
30 Front Rack Lunges (75/55)
20 Push-ups
30 Front Rack Lunges

Saturday WODs

  • July 22, 2017

Endurance WOD (7:45am)
Cash In: 1 mile Run
21-15-9-3
Single-leg Kb Deadlift
Kb Goblet Squat
Single-arm Kb Push Press
Cash Out: 1 mile Run

Community WOD (10:00am)
Cash In: 800 meter Run or Row
21-15-9-3
Single-leg Kb Deadlift
Kb Goblet Squat
Single-arm Kb Push Press
Cash Out: 800 meter Run or Row

Press and Jump

  • July 21, 2017

Bench Press
3-3-3-3

Death by Jumping Lunges:
On an EMOM clock, start with 2 jumping lunges and add 2 reps each minute until you cannot continue, i.e. you collapse on the ground!

This is Going to Suck!

  • July 20, 2017

Complete for Time:
400 meter Run
5 Burpees
5 Pull-ups
400 meter Run
10 Burpees
10 Pull-ups
400 meter Run
15 Burpees
15 Pull-ups
400 meter Run
20 Burpees
20 Pull-ups

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