07/01/14

A) EMOM 12 Minute 1: 7-10 strict t2b Minute 2: 30-45sec handstand hold Minute 3: 5-15 strict pull ups (every other round do chin ups) B) Every 2 minutes for 16 minutes 1 push press + 1 split jerk C) Every 6 minutes for 24 minutes With a partner* 1000m row 20 burpees over erg *you go, then I go, …

06/30/14

A) Back squat 20rm – add 3-5% to your weight from week 1 B) 6 rounds 30 double unders 20 wall balls 10 hang snatch, light # -rest 1 minute- Oly 6 sets: high hang snatch + snatch + ohs, work up to heaviest set, rest as needed EMOM 15: high hang clean + clean @ 70-75% 1RM Gymnasty 3×8 …

06/27/14

-open gym/rest day- Next Friday for the 4th of July we’ll be having just one class in the morning. It’ll be a Hero WOD

06/26/14

A) Barbell complex Power clean Push press Push jerk Split jerk B) Every 2 minutes x 7 7 deadlift 7 hang squat clean 7 dips

06/25/14

A) 12-10-8 Bar muscle ups Dumbbell snatches B) “Nancy” 5x 400m run 15 overhead squats

06/24/14

A) [5x] 20:70 work:rest Burpee T2b Shuttle run Row B) “Isabel” 30 snatches, 135/95

06/23/14

A) Back squat 20rm – week 1 Aim for 75-80% 5RM B) “Ghost” 6x 1 minute row 1 minute burpee 1 minute double unders 1 minute rest

06/20/14

-open gym/rest day- We need to decorate our new handstand wall. Do you have what it takes? The canvas is 8 feet tall and almost 50 feet wide. Let us know if you have any ideas or know someone that would like to tag a wall!

06/19/14

A) EMOM 12 Minute 1: 10x strict hspu Minute 2: 30sec deadhang l-sit Minute 3: 50x double unders B) AMRAP 6 : REST 4 (x2) 10 burpee box jump overs 15 deadlifts, moderate wt 20 pull ups 25 wall balls, heavy wt 30 double unders Oly EMOM 15 1 high hang clean + 1 clean, 75%1RM Gymnasty 3 x 10 …

06/18/14

A) Every 2 min for 20 min 1 power clean 1 hang clean w/ pause at bottom 1 front squat 2 jerks B) Every 2 min for 20 min 2 hang power snatch 1 Klokov press 1 overhead squat w/ pause at bottom Oly Clean Clean pull Front squat Gymnasty Practice handstands and handstand walks