Warm up:  2 sets of row 500, jump rope 2 min

Skill:OHS 3×3

a. gh raises 3×12 unbroken, go up in weight each set if you complete 12, rest 30 sec.

b. heavy kbs 5×20 unbroken, rest 2 min.

c. ohs 7×10 unbroken, perform 10 every 2 minutes for 14 mintues

Warm up: russian gym WU day 1

Skill:  clean pull/ hi pull 3×3

WOD: 3 rds

15 dl

50 double unders/ tuck jumps

9am class

7 rds

30sec row at 100%

rest 30 sec.

1 min. amrap knees to elbows

rest 1 min.

The gym will be open and staffed from 6am until 8am tomorrow morning (8/22).

Today’s wod:
For time:
15 pullup’s
row 250m
10burpees
row 250m
15 pullup’s
row 250m
10 burpees

New equipment in the gym!

Warm up:  CF WU 3×10 pu, dips, ext, ghd,  dowell ohs

Skill: OHS 5×3

WOD: 6 rds

run 200m at 90%

walk back easily to start

9am class:

5 rds

20m-40m-20m shuttle runs

8 kbs

16 sit ups

rest 1 min.

Warm up:  row 500m or 400m run

CF warm up 3×10 pu, ext, ghd, ohs

Strength schedule: Front Squat 5×3

WOD: 21-15-9

turkish get ups, ea. side

dips

August 28th- Saturday

It will be about 30 miles.

I actually am wondering if we could start closer to 8am- is that ok with others??

This does not take the place of 9 am class at the gym.

Warm up:   jog around building, gym Wu day 1( 3sets/ 3sets)

Skill:  DL 5×3

WOD:

row 1 K

50 squats

40 sit ups

30 push ups

20 knees to elbows

10 pull ups

row 500m

9am class:

5 rds

run down 50m and back

rest 30 sec.

run down 50m and back

burpee long jump 25 m

bear crawl 25 m (back)

rest 30 sec.

Warm up:  CA warm up, and maybe some jump roping for good measure…

strength schedule snatch 5×3

WOD:

12 min. amrap

10 burpees over a box ( you have to jump over the box to the other side to perform the next burpee, you can land on the box)

3 rope climbs ( 2 for girls) to 15′

sub 7 pull ups for ea. ascent of the rope

Warm up: row 500m, jump rope 2 min, shoulder prep Wu

Skill: clean and jerk 5×3

WOD:

a. 9 min amrap unbroken sets of 9 squats

b. 6 minutes amrap unbroken sets of 6 push ups

c. 3 minutes amrap unbroken sets of 3 pull ups

only unbroken sets count as a completed set

TOMORROW IS THE WOD WITH ROPE CLIMBS IN IT.  IF YOU PLAN ON CLIMBING, WEAR PANTS OR LONG SOCKS.

9am class  5 rds of

3 min. amrap

5 box jumps

10 burpees

15 single unders

rest 1 min

Volleyball/ Potluck tonight at All Sport’s Park.  5:30,  B.Y.O. Meat, and a dish to share.

Warm up: row 500m, jump rope 2-3 min, shoulder prep WU

Skill:  OHS 3×5

WOD:  amrap 12 minute

3 shoulder press

5 push press

7 push jerk

use the same weight for each

9am class:

shuttle runs 10-25-50 m

at the 50m mark perform 30 db push press then run to start

rest 2 min.

shuttle runs 10-25-50 m

at the 50m mark perform 30 db push press then run to start

rest 2 min.

shuttle runs 10-25-50 m

at the 50m mark perform 30 db push press then run to start

rest 2 min.

then 3 sets of

15 push ups

30 squats