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2017 August 4

GYMNASTIC STRENGTH:
Pistol Progressions
15min EMOM
– 1st 5 Pistol > Skater R
– 2nd 5 Pistol > Skater L
– 3rd 5 Natural Leg Extensions

METCON:
Partner WOD
12min AMRAP
– Farmer Carry Steups
– 6 Wall Walks
*while partner A does wall walks partner B does 8 wall walks
*score is total Farmer Carry Stepups as a team

2017 August 3

OLY LIFTING:
Snatch Practice

METCON:
10min EMOM
– 2 Power Snatches
– 2 Snatch Push Jerks
– 2 Overhead Squats

2017 August 2

STRENGTH:
Curtis Ps
– 3-3-3
*go on every 4minutes

METCON:
3rds of
– 3mins of Curtis Ps
– 3mins of burpee pull-ups

2017 August 01

STRENGTH
Deadlifts 5-5-5-3-3-3-1-1-1
*go on every 4 minutes
*in between sets, do 6 weighted cossack squats

2017 July 31

METCON
For Time:
– 50 Toes To Bar
– 50 Wall Balls
– 50 Burpee Broad Jumps (2 plate length)
– 50 Alt DB Snatches
*20min timecap

2017 July 29

METCON:
TEAM of 3 WOD (rotate as needed, 1 person working at a time)
400m sprint (altogether)
– 210 Push-Ups
– 30 rope climbs
– 210 air squats
– 90 handstand pushups
– 150 wall balls
400m sprint (altogether)
Record time once every team member steps into box
*35min timecap

2017 July 28

STRENGTH
Front Squats
1-1-1-1-1-1-1-1-1-1
*go on every 3 minutes

2017 July 27

METCON:
5rds
– 90sec ring muscle-ups
– 30sec rest
– 90sec burpee box jump overs
– 30sec rest

2017 July 26

STRENGTH
Push Press 3-3-3

METCON
5rds
– 10 thrusters
– 10 pull-ups
*10min timecap

2017 July 25

STRENGTH
L-Sit Progressions
3-5rds of
– 20sec L-Sit
– 20sec Weighted Pike Stretch
– 20sec elevated side plank twist Right
– 20sec elevated side plank twist Left

METCON
3rds
– 60 Double Unders
– 30 Wall Balls
– 15 DB Power Cleans
*13min timecap

2017 July 24

STRENGTH:
SNATCH practice
– 10min to work up to a heavy Power Snatch + Snatch Balance No Dip + Snatch

METCON:
3rds
– 1min row for cal
– 1min jumping lunges
– 1min power snatches
– 1min burpees

2017 July 23

METCON
Complete as many rounds as possible in 40 minutes of:
– Run 800 meters
– 315-lb. deadlifts, 10 reps
– Run 800 meters
– 50 sit-ups

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