July 2016

Thursday, 7/28/16:

skill of the day:

3×15 weighted hip extensions

WOD:

1500m row
25 muscle-ups

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Wednesday, 6/26/16:

skill of the day:

8×2 hang power snatch

WOD:

tabata:

double unders
bike for calories
row for calories

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Friday, 7/15/16:

skill of the day:

EMOM for 6 minutes:

2 rope climbs

WOD:

AMRAP for 20 minutes:

20/16 calorie row
20 sit-ups
20/16 calorie bike
20 push-ups

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Thursday, 7/14/16:

skill of the day:

5×5 hang squat clean

WOD:

200 double unders
50 wall balls (20#/14#)
100 double unders
40 wall balls
50 double unders
30 wall balls

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Wednesday, 7/13/16:

skill of the day:

2000m row in 1:00 on/:30 off intervals

WOD:

1-10

kettle bell swings (70#/53#)
toes to bar

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Tuesday, 7/12/16:

skill of the day:

alternating (reverse) tabata:

bike for calories
1 back squat

WOD:

5 rounds:

5 thrusters (135#/95#)
10 ring dips
15 box jump overs (24″/20″)

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Monday, 7/11/16:

skill of the day:

EMOM for 8:
4 power snatches

WOD:

AMRAP for 10 minutes:

2-4-6-8-10…
deadlifts (155#/105#)
strict pull-ups

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Friday, 7/8/16:

skill of the day:

3xME handstand push-ups

WOD:

50/40 calorie bike
50 box jumps (20″)
50 KB swings (53#/35#)

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Thursday, 7/7/16:

skill of the day:
5-3-1-3-5
hang power clean

WOD:
AMRAP for 10 minutes:
10 back squats (95#/65#)
10 pull-ups

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Wednesday, 7/6/16:

skill of the day:

4 rounds:

:30 ME kettlebell push press (right arm)
:30 rest
:30 ME kettlebell push press (left arm)
:30 rest

WOD:

32-16-8

row for calories
burpees

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