Monday - 07/17/17

Strength:  
Pendlay Row 4x8, using same weight per set
Seated Tricep Dumbbell Extension (Behind Head) 4x8, using same weight per set
Barbell Glute Ham Bridge 4x8, using same weight per set
Bulgarian Split Squat 4x8, using same weight per set
Seated Dumbbell Press 4x8, using same weight per set
Banded Good Morning 4x8, using same weight per set

WOD: For time: Fran
21-15-9 reps, 
Thruster, 95/65 lbs
Pull-up

Tuesday - 07/18/17

Strength: Wendler Week 1
Power Clean 1x5 at 65% 1RM
Power Clean 1x5 at 75% 1RM
Power Clean 1x5+ at 85% 1RM

WOD: 3 rounds for time of:
6 Handstand Push-ups
9 Power Cleans, 185/125 lbs
Run, 200 m

Wednesday - 07/19/17

WOD: 7 rounds for time of:
1 Rope Climb
5 Burpees
10 Wall Balls 20/14#
20 Hand to hand KB swings 53/35#
30 Double Unders

Thursday - 07/20/17

Strength: Wendler Week 1
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RM

Deadlift 1x5 at 65% 1RM
Deadlift 1x5 at 75% 1RM
Deadlift 1x5+ at 85% 1RM

WOD: Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

Friday - 07/21/17

WOD: Nancy - 5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Saturday - 07/22/17

Community WOD

Sunday - 07/23/17

OLY Class  10-11 AM
NO Open Gym
Outside WOD 11-12PM at Karrer Middle School
7245 Tullymore Drive
Dublin, OH 43016