Monday 6/29/15  (5pm, 6pm, 7pm)

Strength:  Back Squat % based on 1RM- 10 min

80% x 3, 85% x 3, 90% x 3

WOD- 4 rds for time

6 Power Clean 135/85

12 Bar Facing Burpees

24 KB Swings

48 DU’s

 

Tues 6/30/15 (9:45am, 5pm, 6pm, 7pm)

Strength:  Bench Press % based on 1 RM- 10 min

80% x 3, 85% x 3, 90% x 3

WOD-

14 min EMOTM of 3 Curtis P’s

(Clean, L lunge, R lunge, push press)

 

Wed 7/1/15 (5:45am, 5pm, 7pm)

WOD- 1 rd of each of the girls

Nancy- 400m run , 15 OHS   95/65

Angie- 25 pullups, 25 pushups, 25 situps, 25 squats

Kelly- 400m run, 30 box jumps, 30 wall ball 20/14

Fran 21 Thruster, 21 Pullups 95/65

Helen- 400m run , 21 KB swings, 12 Pullups

Isabel 30 Snatch 95/65 or RX 135/95

 

Thurs 7/2/15 (5pm , 6pm)

Strength:  DL % based on 1 RM- 10 min

80% x 3, 85% x 3, 90% x 3

WOD- 5 rds for time

5 S2OH  135/85

25 DU’s

50m sprint

 

Friday  7/3/15 (5:45am, 9:45am, 5pm)

WOD-

Amrap in 5 min

10 Calorie Row

10 Burpee over rower

Amrap in 5 min

10 MB slams

10 Pistols (5 ea leg)

Amrap in 5 min

5 Box Jumps

5 T2B

Amrap in 5 min

5 DL 205/125

5 HSPU

Rest 2  min between each AMRAP

NO OPEN GYM THIS FRIDAY 

 

Saturday 7/4/15 (8:30am)

Closed