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“We Missed you Dave” – Thursday 8/1 *Gymnastics 6pm*

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Warm Up:
3 Rounds:
1) 5 Deadlift
2) 5 Deadlift + Shrug
3) 5 Muscle Clean
4) 5 Tall Power Clean
5) 5 Hang Power Clean

2 Rounds
10 Lat Step up overs
10 step ups
10 Box Jumps

WOD
Total Reps:
Tabata Box Jump Over (8 rounds) (30/24″)
2:00 Max Hang Clean & Jerk (135/95)
Tabata Burpee-to-Target (6″ above reach)

Level 2:
Total Reps:
Tabata Box Jump Over (8 rounds) (24/20″)
2:00 Max Hang Clean & Jerk (115/75)
Tabata Burpee-to-Target

Level 1:
Total Reps:
Tabata Box Step Over (8 rounds) (20″)
2min. Hang l Clean & Jerk (95/65)
Tabata Burpee

“Angie”- Wednesday 7/31

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Warm Up:

Dynamic
Squat Therapy
Movement Standards

“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Level 2:
Angie
For Time:
4:00 Pull-ups
4:00 Push-ups
100 Sit-ups
100 Squats

Level 1:
Angie
For Time:
50 Jumping pull-ups
50 Push-ups on box
50 Sit-ups
50 Squats

Auxiliary:
5 Sets:
20 Banded side steps forward (10 each direction)
20 Banded steps forward
20 Banded steps backward

“Triple 2’s”- Monday 7/29 *Olympic Lifting Class 4pm*

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Team Triple 2’s
Partner WOD:
For time:
2000m Row
200 Double Unders
2 Mile Run
*One person works while one rests. Must finish all of one movement before moving on to the next.

Level 2:
Team Triple 2’s
For time:
2000m Row
200 Jump Rope
(100 Double Unders, 100 Single Unders)
2 mile Run
*One person works while one rests. Must finish all of one movement before moving on to the next.

Level 1:
Team Triple 1’s
For time:
1000m Row
100 Single Unders
1 Mile Run
*With a partner. One person works while one rests. Must finish all of one movement before moving on to the next.”

“Fleetwood Mac Daddy” – Friday 7/26

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Warm UP:
Partner Up:
200m Row // Lat Box step Overs
200m run // weighted step ups
200m Row // Box jumps

Power Clean Drill

WOD
For Time:
30 Box Jump Over (24/20″)
15 Power Clean (225/155#)
90/70 Calorie Row

Level 2:
For Time:
30 Box Jump Over (20/14″)
10 Power Clean (185/125#)
90/70 Calorie Row

Level 1:
For Time:
30 Box Step Over (20″)
15 Power Clean (75/55#)
60/45 Calorie Row

“6 Pac” – Wednesday 7/24

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**Partner Warm-up:**
1) 20 Sit-ups // 5 Muscle-up Transitions
2) 15 KB Deadlifts // 10 Push-ups
3) 10 KB Single Arm Swings (each arm) // 10 Ring Rows or 5 Strict Pull-ups

-KB Clean
-Muscle Up Progression

WOD
AMRAP 10:
1-2-3-4-5-6-7….
Muscle-ups
4-8-12-16-20-24…..
Single Arm Kettlebell Clean (50/35#)

*Switch arms as desired
*Continue sequence until time expires

Level 2:
AMRAP 10:
2-2-2-2-2-2….
Muscle-ups
4-8-12-16-20-24…..
Single Arm Kettlebell Clean (35/25#)

*Switch arms as desired
*Continue sequence until time expires

Level 1:
AMRAP 10:
1-2-3-4-5-6-7….
Muscle-up Transitions (from floor)
4-8-12-16-20-24…..
Single Arm Kettlebell Clean (25/15#)

*Switch arms as desired
*Continue sequence until time expires

AUX:
Accumulate:
50 KB Reverse Lunges
50 KB Side Bends (each side)