Saturday 07/23/16

stu - drew - team

Team Wod @ 9am

Friday 07/22/16

Randy - Overhead

Deadlift
5-5-5-1-1

Shoulder Press
3-3-3-3-3

Run 1 mile (not a PR attempt)

Thursday 07/21/16

vicki - med ball

2 Rounds for Time:
300m Run
50 Med Ball Cleans
300m Run
50 Med Ball S2OH
300m Run
50 Abmat SU

Wednesday 07/20/16

brit - clean

“Elizabeth”
21-15-9
Power Clean 135/95
Ring Dips

Tuesday 07/19/16

With a partner:
8 rounds for time
20 Cal Row
20 Pullups
20 Box Jump 24/20

Total time for partners. 1 partner does an entire round, then next partner.

Monday 07/18/16

3 Rounds for time
15 Thrusters (95/65)
12 Burpees to target

Target should be highest part of the Pullups system you can touch.

Sunday 07/17/16

Open Gym 2-4

Saturday 07/16/16

team

Team Wod @ 9am

Friday 07/15/16

SJ - Deadlift

8 Min Amrap
10 Deadlift 185/125
8 Broad Jump 6′ (over parallette)
6 Dumbbell Push Press 40/30

rest 3 min

6 Min Amrap
10 Deadlift 185/125
8 Broad Jump 6′ (over parallette)
6 Dumbbell Push Press 40/30

rest 2 min

4 Min Amrap
10 Deadlift 185/125
8 Broad Jump 6′ (over parallette)
6 Dumbbell Push Press 40/30

Thursday 07/14/16

andy - row

Row : 18x 30 secs , rest 30 secs

Score is total distance

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