Jul31
warm-up: dynamic/ 3 rounds of: shoulder triplet-50 jumprope-sampson stretch-10 pull-ups-10 sit-ups-10 supermans
Skill work: cleans 3 sets of 5 reps
WOD: Kelly 5 rounds for time of:
row 400m
30 box jumps/step-ups
30 wall ball
John 17:13 3 rounds 8lb ball
Eric 28:14 5 rounds 15lb ball
Mindy 25:26 3 rounds 8lb ball
Mike 15:16 3 rounds 8lb ball
Duffy 14:35 3 rounds 8lb ball
Jen 21:29 3 rounds 8lb x 1 /3lb x 2 ball
Joan 16:49 3 rounds 8lb ball
Georgie 17:25 3 rounds 8lb ball
Mark 18:20 3 rounds 8lb ball
Jul31
warm-up: dynamic/ 3 rounds of shoulder triplet-sampson stretch-10 mountain climbers-10 push-ups-10 supermans
WOD: Annie 50-40-30-20-10 rep rounds of:
Double-unders(or 2 x jumprope)
sit-ups
Post WOD skill work: handstands
John 11:11(double-unders)
Joey 8:34
Caitlin 9:13
Mindy 12:02
Jen 9:49
Joan 9:50
Mark 10:12
Alex made up with Kelly 25:40 5 rounds 15lb ball
Jul29
warm-up: dynamic/3 rounds of: shoulder triplet-10 squats-10 push-ups-10 supermans-10 sit-ups-20 jumping jacks-sampson stretch
Skill Work: Front Rack & Front Squat
WOD: rowing Helen 3 rounds for time of:
row 400m
21 kettlebell swings
12 pull-ups
3-2-1 GO!!!
Rest…Until Next Time
Annie 35lb KB 15:22
Caitlin 35lb KB 12:56
Joey 53lb KB 11:34
Mindy 35lb KB 13:52
Mike 44lb KB 15:04
Lauren 35lb KB 13:40
Mark 44lb KB 11:00
Alex 53lb KB 12:05
Jeremy 35lb KB 13:45
Joan 26.5lb KB 13:07
Eric 53lb KB 10:05
Jul26
warm-up: dynamic/3 rounds of: shoulder triplet-50 jumprope-10 push-ups-10 sit-ups-10 supermans-10 mountain climbers-10 pvc snatch
skill work: overhead squats
WOD: 5 rounds of:
20 lunges
15 ring rows
10 deadlift
Annie 75lbs 15:26
Mindy 75lbs 16:07
Mike 95lbs 12:01
Georgie 75lbs 10:50
Nikki 45lbs 9:51
John 17:13 3 rounds 8lb ball
