Wednesday 7//30/14

SKILL:

Turkish get ups with light enough weight to practice an active shoulder, ear to head and arm fully extended to the ceiling.
3×3 ea arm

STRENGTH:
3 position Snatch
1 High Hang
1 Mid Hang
1 From the Floor
3 x 1 @ 65,70,72,75,78%

WOD (Conditioning):
6x200m Sprints
Rest between sprints = time it takes to complete each 200m sprint


Saturday 7/26/14 ** Sweat Shop class at 8:00a **

** Sweat Shop class at 8:00a **

WOD:

AMRAP in 30 minutes:
In teams of 2 with one partner working at a time in 3 minute intervals, complete as many rounds and reps as possible of:

20 Pullups
30 Pushups
40 Situps
50 Ball Slams (25/20#)

Pick up where your partner leads off in each round – i.e., if you finish your 39th squat at the conclusion of the three minutes, your partner will begin with the 40th rep, and then roll immediately into pullups after the 50th squat.


Friday 7/25/14

ALL class times are Open Gym format with optional programming. You can do today’s optional programming or a wod, strength, skill work, or sweat shop workout you missed earlier in the week … Whatever you want.

WOD:

For time:
50 Cal row
40 Deadlifts (225/155#)
30 Burpee pull ups
20 Box Jumps 24/20″)
10 Handstand push-ups


Thursday 7/24/14 **Sweat Shop classes 8a and 6:30p**

**Sweat Shop classes 8a and 6:30p**

Skill/Speed Work:
5 x 300m Row Sprints for Calories & Meters with 1 min rest between each Sprint.

WOD:

4 Rounds *OR* AMRAP in 30 minutes (whichever comes first) of:
300m Run
15 TRX Atomic Pushups
250m Run
15 GHD Situps
200m SPRINT
15 Burpees to a 6” Target above highest standing reach
150m SPRINT
20 Alternating Hand KB Swings 70/53#
100m SPRINT
20 Alternating Stationary Back Rack Lunges 95/65#

Round 2- Run Backwards on all Runs
Round 3- Run Forward on all Runs
Round 4- Run Backwards on all Runs


Wednesday 7/23/14

SKILL/accessory work:
Complete 4 rounds for max reps of:
60 secs Shoulder to Overhead (95/65#)
30 secs rest
60 secs Double Unders
30 secs rest

WOD:
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35#)
30 Pull-Ups