6199 Dressler Rd. NWNorth Canton, OH, 44720 

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July 30, 2015

 

Lift:

back squat

 

Wod:

21-15-9

Thrusters (95/65)

Pull ups

 

July 29, 2015

Lift:

emom 12 clean and jerk work

 

 

 

Wod:

1000m row

then

5 rounds

50m sprint

60 sec plank hold

15 russian kettle bell swings (70/55)

30 seconds rest

 

July 28, 2015

 

Skill:

hand stand work

 

Wod: 18 min amrap

10 front squats (135/95)

50 hollow rocks

10 front squats

40 box jumps (24/20)

10 front squats

30 foot hand stand walk

10 front squats

20 toes to bar

10 front squats

10 muscle ups

100 double unders

 

July 27, 2015

Lift:

emom 8 snatch work

 

Wod: 9 min amrap

10 burpees

10 med ball sit ups

10 supermans

 

 

July 26, 2015

Lift:

1rm bench

 

Wod: 5 rounds for time

250m run

12 front rack lunges (135/95)

8 shoulder to overhead

 

 

July 23, 2015

 

Lift: Bench press/Pendlay row 

5x5 at 60%

1x10 at 50%

do a set emom

 

Wod:Partner wod

1 partner works at a time

5 min amrap ascending 

start at 1 of each, add a rep each round

rope climb

100m sprint

tire flip

 

rest 5 minutes

 

5 minute amrap descending

start where you left off and ladder back down

 

July 22, 2015

 

Lift: emom 12 cnj (start at 65%)

clean pull

clean pull

clean

push press

push jerk

 

Wod: 20 min amrap

3 clean and jerks (70% of 1rm)

15 burpees

30 double unders

 

July 21, 2015

Lift: Back squat

6-5-4-4-5-6

65%-75%-80%-80%-75%-65%

 

Wod:

emom 12 snatch (60% build up)

snatch grip deadlift

high hang pull

power snatch

hold pos 3 to 30 seconds

 

July 20, 2015

 

Wod: “Eva”

5 rounds

800m run

30 kettlebell swings (70/55)

30 pull ups

 

July 19, 2015

Lift: Bench press

6x6 at 60%

 

Wod: 

10-1 / 1-10

hand release push ups

overhead squats (95/65)

 

 

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