July 2011

Skill/Strength:
Bottom-to-Bottom Tabata Squats
20 seconds of work, 10 seconds of rest - 8 Intervals. Rest at the bottom of the squat.

Score = Total Reps

WOD:
5 Rounds of:
100ft OH Walking Lunges - 45/25
15 Medicine Ball Cleans - 20/14
20 Box Jumps - 24/20

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Skill/Strength:
3-2-2-2-1-1-1-1 Split Jerk

WOD:
10 Handstand Push-Ups
2 Deadlift - 225/155
250m Run
8 Handstand Push-Ups
4 Deadlift - 225/155
250m Run
6 Handstand Push-Ups
6 Deadlift - 225/155
250m Run
4 Handstand Push-Ups
8 Deadlift - 225/155
250m Run
2 Handstand Push-Ups
10 Deadlift - 225/155
250m Run

Weekend Schedule Update:
-8:00am class Saturday morning!

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Skill/Strength:
3×3 OH Squat
2×3 Front Squat
1×3 Back Squat

Increase load for each set.

WOD:
3 Rope Climbs
30 Burpees
30 Back Squats
2 Rope Climbs
20 Burpees
20 Front Squats
1 Rope Climb
10 Burpees
10 OH Squats

For time and lowest load used. Use the same weight for all three squats.

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Skill/Strength:
2-2-2-2-2-2 Power Clean

WOD:
RX:
5 Rounds of:
8 Pull-Ups
8 Push-Ups
8 Power Cleans - 115/78

RX+:
5 Rounds of:
8 Chest-to-Bar Pull-Ups
8 Ring Push-Ups
8 Power Cleans - 135/95

Friendly Reminder: Aaron’s band, Water & Bodies, is playing tomorrow night at the Crystal Ballroom! If your interested in going, let me know!

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