Wednesday, July 27, 2016



 
2 rounds at each (4 min total)
Dip shrug
High pull
Muscle snatch
Snatch balance
 
E2MIN for 10 min
Hang Power Snatch + Hang Snatch + Snatch
Rest 2 min
E2MIN for 10 min
Hang Power Clean + Hang Clean + Clean
Rest 2 min
Starting on the 24:00…
5 min AMRAP
3 CTB pull ups
6 Unbroken front squats (115/75)
 
Mod WOD
2 min pretzel stretch each side

Tuesday, July 26, 2016


Tuesday Testing

8 min EMOM:
1 shoulder press
1 push press
1 push jerk
Pick the load. Make it heavy. Can add weight. Post total weight lifted.
 
 
For time: 20 min cap
Row, 1000 m
150 Double Unders
 Run, 800 m
 
Optional
Testing
 
MOB WOD: 
1 min each arm Banded shoulder distraction,
1 min each leg calf stretching.

Monday, July 25, 2016

 
15 min on the clock:
A. 20 reps back squat
 
B.
12 min AMRAP
6 Hang Power Cleans, 115/75
8 Lateral Burpee (Over Barbell)
10 Wall Balls 20/14
 
MOB WOD
1 min each leg lunge lizard stretch
 
Optional
EMOM 8 min
20 double unders + 2 bar muscle ups
*Start week 1 of either pull up progression or muscle up progression! These progressions are on the cubby in front of the chiropractic office.
 

Saturday, July 23, 2016


Angie
 
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

 *alone or in teams of 2

MOB WOD
1min pretzel stretch right, left

Friday, July 22, 2016


15 min:
A. 20 reps back squat
 
B. 7 min AMRAP
15 Box Jumps (24/20)
5 Burpee Bar Muscle Ups (5 burpee pullups or burpee jumping pull ups)
 
MOB WOD
1 min pretzel stretch each leg