0744: Nasty Girls

WU: 10 MINUTES TO PREP
STRENGTH: PRESS 1-3 MAX EFFORT (Log!)
WOD: Nasty girls
3 rounds for time of:

• 50 Squats

• 7 Muscle-ups
(mod – 21 ring dips, 21 pull ups
• 10 Hang power clean cleans 135/F95/SM115/SF75
GA: 3RFT 30 Squats, 3 sets 3 dips, 3 pull ups, 10 hang power clean

0708: MU w/coach Al

Attention all members: Schedule note for this Thursday July 17. There will only be a 5:15am, 6am and 7am workout due to Opening day at the track.
WU: Coach will prep/Coach Beth at 5-6pm
SKILL: Muscle Up Progression w/coach AL
WOD: Partner up (18 min)
• P1 run 350 (6 v-up & 3 burpee tax upon re-entry to the rings)
• P2 3-MU
STRENGTH: b. Squat 6X5 65%
GA: Coach AA will make modifications for any and all GA’s

0611: 14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups
GA: 20 k-cal row, 30 clam shells, 20 wall balls, 19 power cleans, 10 ring rows 14 minutes. If you make it to the second round start back at 30 clam shells.

0605:

WU: 10 sec ring hold, 10 V-ups, 10 mt. climbers, 3 diamond push ups, hang on pull up bar 20 sec, 3 slow hanging tuck sits X 4 rounds
SKILL: Theme is to practice not increased volume before 14.3
• 8X3 Strict or kipping ring dips
• 4×2 MU or 5X6 Ring row
• 4X1 Burpee MU 4X5 or burpee pull up (rings 6″ above extended reach)
Stretch: 15 minutes
Antlers: ring dip = band. Ring rows, 1 burpee & 1 strict banded pull up is the modification. 10 reps

0597:

Warm up: 20 m HK, 60 m sprint start, 10 m walking lunge, 10 m walking low lunge
WOD: 17 minutes work (Don’t break?)
• 8 Ring dips
• 10 KTE
• 200 m run
• 12 wall balls
Strength: MU practice 4×3 or 4×8 ring rows