1639:

1639: Friday 6/30
STRENGTH: b squat 5X3
A. 5 minutes
30 DU
6 burpees
rest 3 minutes
B. EMOM 12
10 db thrusters 20/15 (if too easy here go up in load)
5 slam balls 50/25
12 bi- lateral jumps (over slam ball)

Fourth of July class time: 7:30am wod only.

1638:

Audi

Schedule Reminder: July 4th class time 7:30am only!

1638: Thursday 6/29
“2017 Regional Event 1

For time
1,200-m run (run 1000 m then blue wall to 2120 sign & back
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

This one was performed at regionals ”
with a vest 20/14. It is an option if you want to use but not prescribed.
Scale: 1200m run, then 12 rounds 5 HRPU, 5 pull ups, 8 squats

1637:

1637: Wednesday 6/28
STRENGTH: superset – 8 b. press then 2 wall walks for 5 rounds
wod: amrap 12
4 power snatch 95/65
6 T2B
8 bb reverse lunges 95/65
Finisher: banded distraction of any kind. Accumulate 5 minutes

1636:

1636: Tuesday 6/27
STRENGTH: push press 5 4 3 2 1
wod: 4R
1 minute: wall balls
1 minute: box jump overs
1 minute: SDHP Kb 70/53
1 minute: cal row or bike
1 minute rest

1634:

1634: Saturday
Running w Angie
100 pull ups
run 400 m
100 push ups
run 400 m
100 sit ups
400 m run
100 squats
400 m run
Back in the day we use to perform with all 1 mile run distances. Go for it if feeling nostaligic.
Scale: 400 m runs, 30 pull ups, 40 push ups, 50 sit ups, 60 squats

Barbell wod: 15 12 9
Hang squat snatch
bar facing burpees