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7/21 WOD

Happy Birthday BJ!!

warm up – 800 meter r/r

28 ax chops

28 quick feet

Skillwork – lift review / breakdowns

WOD – 28 tire flips

28 GHD

7 min – max snatch squats

7 min – max hang cleans

7 sled pulls

7 muscle ups

July Challenge – Booty

 

7/20 WOD

Happy Birthday TimB!!!!

warm up = 200 meter run

30 squats

30 mtn climbers

200 meter run

Skillwork – floor press  3×3

WOD – 30 floor press

30 Altern lunges

30 butterfly sit ups

30 deadlifts

30 push ups

800 meter run

July challenge – BOOTY!!

7/19 WOD

Wicked Wednesday

warm up – 100 jump rope

20 shoulder taps

20 PVC thrusters

15 3/1 crunch

skillwork – Over head Squats  5,5,3,3,1,1

WOD – 3 – 4 min rounds

1.       21  Overhead squats

21 burpee over bar

21 cal row

2.       18 OHS

18 BOB

18 cal row

3.      15 OHS

15 BOB

15 cal row

RX – 75/55         Alpha – 95/65

July Challenge – Booty!!

 

7/18 WOD

Fronts and Backs

warm up-  400 meter r/r

10 plyo push ups

15 jumping pull ups

20 jumping squats

Skillwork – kipping practice

WOD – 25 min AMRAP

25 pull ups

25 frt squats    95/65

25 push ups

25 back squats

25 ab mat

July challenge – BOOTY

 

 

7/14 WOD

Happy Birthday Ramie & Mia!!

warm up – 10 Dbl rev / dbl bicycle

10 rev plank hops

10 v-ups

100 meter run

Skillwork – KB single snatch 3×5 each side

PVC snatch breakdown

WOD – 5RFT

30 DU

10 Power snatch  95/65

800 meter at the end – not on time

July Challenge = BOOTY!!