10 am Yoga
11 am Open Floor
Saturday 07.25.2015
GP WOD:
Team Blake
Teams of 2
Four rounds of:
Both Partners together
100 ft overhead walking lunge 45/25#
then one partner working one partner resting
30 Box jump 24/20″
20 Wallball shots 20/14#
10 Box Handstand push-ups
Open WOD:
Blake
Four rounds of:
100 ft overhead walking lunge 45/25#
30 Box jump 24/20″
20 Wallball shots 20/14#
10 Handstand push-ups
Friday 07.24.2015
12 Min to work up to a heavy 3 rep OHS
(Out of the rack)
GP WOD:
3 Rounds for time:
10 OHS 95/65#
10 Shoulder to overhead 95/65#
10 Bar facing burpees
Open WOD:
3 Rounds for time:
10 OHS 135/95#
10 Push press 135/95#
10 Bar facing burpees
Thursday 07.23.2015
Back Squat Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Use same 90% of 1RM as last week
GP WOD:
5 x 400 M w/ 2.5 min rest
Open WOD:
6 x 400 M w/ 2 min rest
Wednesday 07.22.2015
Press Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Use same 90% of 1RM as last week
GP WOD:
AMRAP 3 min x 4
4 Press @ 80% used above
8 KB Swings 53/36#
12 Knee ups
rest 1 min
Open WOD:
AMRAP 3 min x 4
4 HSPU
8 KB Swings 70/53#
12 Toes to bar
rest 1 min
Tuesday 07.21.2015
8 Min to work up to a heavy clean
GP WOD:
7 Rounds for time:
7 Front Squats 125/85#
7 Pull ups
Open WOD:
7 Rounds for time:
7 Front Squats 165/125#
7 Chest to Bar Pull ups
Monday 07.20.2015
Deadlift Week 2
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 70%
5 @ 80%
5+ @ 90%
Use same 90% of 1RM as last week
GP WOD:
5 Rounds for time:
10 DB Squat cleans 25/15#
10 DU attempts +100 singles
Open WOD:
5 Rounds for time:
10 DB Squat cleans 45/25#
50 Double unders
Sunday 07.19.2015
10 am Yoga
11 am Open floor
Saturday 07.18.2015
GP WOD:
“Team Bull”
2 rounds for time of:
400 Single Unders
50 Overhead Squats, 95/65 #
50 Pull-ups
Run 1 mile together
Open WOD:
“Bull”
2 rounds for time of:
200 Double Unders
50 Overhead Squats, 135/95 #
50 Pull-ups
Run 1 mi
Friday 07.17.2015
EMOM 8
1 Power clean +
1 Hang Squat clean +
2 Jerks
ascending
GP WOD:
1000m row
50 wallballs 20/14# 10/9′
25 hang power snatch 85/55#
10 rope pulls
Open WOD:
1000m row
50 wallballs 20/14# 10/10′
25 hang power snatch 115/75#
5 rope climbs