Monday, July 28
 
WarmUp: Baseline
Row 500m
40 squats
30 sit ups
20 push ups
10 pull ups
 
Strength:  Back Squat – week #3
 
Games WOD: “Down & Back Chipper”
For time:
40 box step-overs (24 /20)
20 toes-to-bars
40 wall balls (20/14)
20 ring dips
40 wall balls
20 toes-to-bars
40 box step overs
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Sunday, July 27
 
Warm-up
50 DU’s/ 150 singles
10 wall balls
10 pull ups
8 dual kb cleans
6 dual kb presses
5 min hspu practice
 
Strength
Athletes choiceWOD
4 RFT
20 abmat sit ups
15 kb swings (50/35)
10 kb goblet squats (50/35)
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Warmup
5 strict pull ups
10 wall squats
15 ghd sit ups
5 min stretching/rolling
 
Strength
Front squats
4×8. 70%

Close grip bench press
4×6. Climbing

T bar rows
4×6 climbing

Shoulder press
4×5 75%

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Saturday, July 26
 
WarmUp:
Run 400 m
2 rounds:
10 dual KB thrusters
10 spiderman pushups
10 pistols  5/5
 
Hero WOD: “Pheezy”
3RFT
5 front squats (165/105)
18 pull-ups
5 deadlifts (165/105)
18 T2B
5 push jerk (165/105)
 18 push ups
Hero_Pheezy_th.jpg
 
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.
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Advanced Class, Saturday July 26
 
Warm Up:
400m MB Run
2 rounds:
8 dual KB cleans 50/35
50m carry
8 dual KB front squats
50m carry back
 
5min Stretching/rolling
 
WOD #1: Up Ladder, 15 min AMRAP:
Power Cleans 165/115
MU
 
WOD #2: 9-7-5
unbroken hang squat snatch @ 65%
* 50 DU between rounds
 
WOD #3:
30 C2B
* 5 HSPU every time you come off the bar
 
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