July 2019

Community WOD – Teams of TWO. Buy in: 1776m Row (shared)10 minute cap. The date of the signing of the Declaration of Independence. Then,7x 4min AMRAPS (July 4th) WODs 1,3, 5, & 7 7 Burpee over bar 4 Barbell Power Snatch (95/65) (50+ 65/35) (fitness DB Snatch) WOD 2,4 & 6 7 V-Ups4 KB Sumo […]

(Lactate Threshold) WOD Review then warm up all together: 60 sec bike, 10 PVC pass thru, standing skin the cat, 10 PVC good mornings, 5 DB deads/arm, 2 snatches/arm, 3 box ste-ups/leg SOD In 20 min, complete 4 sets of: 8-10 Bench press 10-15 Tubing chest flies (medium to heavy) 15-20 Tubing back flies (light

(Metabolic Conditioning) WOD Review then warm up all together: 200m run, 20 jump rope, 10 PVC pass thru, standing skin the cat, 10 wall squats, 10 BB behind the head press, 5 pausing BB OHS SOD 9 min EMOM Min 1: 2 Turkish get-ups side 1 Min 2: 2 Turkish get-ups side 2 Min 3: