1959:

KENDRA

1959: Friday 7/20

STRENGTH: b press 6X2 @ 80% (working)

wod: 5RFT
10 thrusters 95/65
10 pull ups
400 m run
– scale load to assure 10 unbroken thruster reps each round.
Also, scale pull ups to maintain an unbroken pace.

Post wod stretch

1958:

1958: Thursday 7/19
STRENGTH: press 6X2 @ 80% ( working)
wod: For Quality – partition for high quality moving
4X3 man makers
30 T2B (6X5 reccomended)
4×10 db reverse lunges (5 per side) or weighted pistol?
30 strcit ring dips (6X5 r ?)
30 perfect v-ups (focus on timing hands to feet) 6×5 1 1 1 1 tempo
last: 2 K recovery row – teams of 2 or 3

1957:

1957: Wednesday 7/18
STRENGTH: b squat 6×2 @ 80% (working)
Wod: FT
800 m run
10 rounds
6 pull ups
11 push ups
16 squats
800 m run after round 10.

Scale: 10 rounds – 3 pull ups,
6HRPU, 12 squats

1956:

1956: Tuesday 7/17

STRENGTH/SKILL: EMOM 10
hang squat clean + 2 push jerk

Work on the high rack postion before attempting
to pull under barbell into the squat. Locating the BB
on shoulder head should be a desired skill for anyone
learning the olympic lifts.

wod: amrap 14 – post reps and load.
7 power cleans 155/105
7 strict HSPU (scale by use of abmat)
run 200 m

1955:

Fairly sure this is Lali?

1955: Monday 7/16

STRENGTH: DL 6X2 @ 80% (working)

wod: 25 20 15
pull ups
wall balls
sit ups
db push press 40/30

– begin and end the workout with a 400 m run

1953:

Alex – I noo cooooach Don is upset when when I am late – Kevan – Frrrrrrrrrrrrrrrrrmfh!!!

1953: Friday 7/13
STRENGTH: b squat 6X2 @ 70%
A. EMOM 14
odd minute: sqaut clean (climbing) want cardio 10 thrusters
even minute: pick a pull up # you can consistently hit every round.
B. NT – Annie with push ups
50 40 30 20 10
abmat sit ups
DU
– scale 20 15 10 or 5 push ups after each round.