• Wednesday, July 24th

    Mobility: Hamstring floss
    Strength: Deadlift- 3@70%, 3@80%, AMRAP@90%

    *%’s based off 3RM

    WOD:

    A) 5 min AMRAP

    5 Hang Cleans 135/95

    10 Box Jumps 30/24”

    -rest 2 minutes-

    B) 5 min AMRAP

    16 Ball Slams 30/20#

    8 Toes to Bar

    Midline: 3×8 GHD Raises

  • Tuesday, July 22nd

    Mobility: 50 dowel pass thru’s, 25 supinated banded pull aparts, 25 pronated banded pull aparts
    Strength: EMOM for 8 minutes-2 Snatch grip push press +2 OH Squat

    *Men have the choice of the following starting weights- 45/75/105#, Women 35/55/75#.

    The athlete must increase at least 10# (men) or 5# (woman) each round until max weight for complex is reached. Goal is to increase weight for each minute of the EMOM.

    WOD: “Nasty Nancy”

    In the spirit of the 2013 CF Games!…

    For Time:

    5 rounds for time:

    500m Hill Run (12th Ave)

    15 OH Squats 95/65#

    *weight is taken from floor

  • Monday, July 22nd

    Skill: Ring Muscle Ups

    WOD:

    A) 30 Ring Muscle Ups for time

    *10 minute cap

    -rest 3 minutes-

    B) ME 1000m Row

    Midline: 25 strict TTB