WOD 8-1-16

F.Sq 4 x 5 - heavy
--------------------------
7 min AMRAP-
9 F.Sq (115/75)
3 wall climbs

WOD 7-29-16

Strength/Skill- OHS
-----------------------------
15-12-9-6-3
OHS
pull-ups
x 3 double under

WOD 7-28-16

DL 5-5-3-2-1-1
------------------------
A- 3 x 15 good morning
B- 3 x 1:00 plank hold

WOD 7-27-16

Every :30 x 10 min-
1 HPCL + Jerk
------------------------------
10-9-8-7-6-5-4-3-2-1
S2OH (135/95)
Burpee

WOD 7-26-16

400 m run
75 KBS
75 sit-ups
800 m run
75 sit-ups
75 KBS
400 m run

WOD 7-25-16

F.Sq 4 x  5 - 90-95% of last week
--------------------------------------------
2 rds-
50 WB
25 T2B

WOD 7-22-16

5 x 3:00 AMRAP-
7 KB thruster (53/35)
7 ring dips

You're doing a great job, Sonia!  Keep modifying and stay
motivated. Glad to see you pushing through!

WOD 7-21-16

1,000 m row
2 mile run
1,000 m row

WOD 7-20-16

EMOM x 10- 2 PCL + 1 P.Jerk
------------------------------------------
3 rds-
10 PCL
12 S2OH

WOD 7-19-16

17 min AMRAP-
200 m run
10 burpees
20 air squats

WOD 7-18-16

F.Sq 5-5-5-5
--------------------
9-15-21
DL (225/155)
pull-up

WOD 7-15-16

12 min AMRAP-
Ladder- 1-1, 2-2, 3-3, ....
F.Sq (155/105)
HSPU
T2B

WOD 7-14-16

EMOM x 15- 1 Snatch
-------------------------------
3 x 5 Snatch Grip DL
3 x 2 Rope climb
*superset

WOD 7-13-16

Skill- L-sits
--------------------
21-15-9
WB
Box jump

Congrats to our June member of the month, Tracy Wyne!
Always positive, always smiling and always there! Keep working
hard, Tracy.  Every bit of it is paying off! 

WOD 7-12-16

1,000 m row
then- 5rds:
10 P. Press
10 KBS

WOD 7-11-16

EMOM x 10-  2 cleans
---------------------------------
7  min AMRAP-
4 PCL (185/125)
8 over bar burpees

WOD 7-8-16

Strict Pull-ups- 3 x max effort
----------------------------------------
5 rds-
20 jumping lunge
10 S2OH (155/105)

WOD 7-7-16

Tabata-
Cal Row
Cal Bike
Cal Ski
Mtn. Climber

WOD 7-6-16

EMOM x 10- 1 CL + Jerk
------------------------------------
8 min AMRAP-
7 HPCL (135/95)
11 WB (20- 11 ft/14- 10 ft.)

WOD 7-5-16

EMOM x 18-
1- 10 burpee box jumps
2- 12 T2B
3- 15 KBS

WOD 7-4-16

"Bradshaw"
10 rds-
3 HSPU
6 DL (225/155)
12 pull-ups
24 DU