Mwod:  30 dubs, Roll glutes with ball, Roll upper back with roller, Band hamstring stretch


Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%, AMRAP @ 85%

3 way shoulders 4 x 8/way


WOD:  5RFT (20 min limit)
"Kelly"

400m run
30 Box Jumps
30 Wall balls


Thurs, Aug 8th

Mwod:  1 lap, Roll traps and upper back on floor with ball, Band lat tri stretch, Stretch wrists

Lift: Military Press
 E2MOTM x 8 mins

x8 @ 65%
x20 BPA

WOD:  "the Chief"

Five 3 minute AMRAPs in 19 mins
AMRAP in 3 mins
3 power cleans (95/155)
6 Push ups
9 BW squats

Then rest 1 min and repeat 5 times

MWod:  1 lap or row 250m, Stretch wrists, Band lat tri stretch, Frog stretch x 2mins


Bench press:  5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%

Body Rows 4 x 12


WOD:  EMTOM x 12 mins

Min #1- 10 Box Jumps
Min #2-  4 Manmakers
Min #3- 6 Push ups


Thursday, Aug 1st


Mwod:  1 lap or 250m row, Roll glutes, Band hamstring, Band hip stretch from rack


Deadlift 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 80%

No money 4 x 20


WOD:  3-4 RFT

Prowler down and back
OH Lunges x 20
V ups x 15
Dubs x 20
Hip ups x 15

Mwod:  1 lap or row 250m, Roll traps on post with ball, Roll upper back with roller, Band lat stretch, stretch wrists


Lift:  For max load x 15 mins

1 clean
1 push press
1 jerk


WOD:  1 RFT

40 V ups
6 T get ups Right (20/40)
30 KB swings
6 T get ups Left
20 Thrusters (25/45)
6 T get ups Right
10 Burpees
6 T get ups Left


Tuesday, July 30th

Mwod:  1 lap or 250m row, Roll glutes, Couch stretch, Roll feet with ball


Lift Squat 3 @ 70%, 3 @ 80%, 3 @ 90%, AMRAP @ 80%

Mcgill curl ups 4 x 10/10


WOD:  Bell from Hell

1 RFT

53 KB swings
30 KB goblet Lunges
30 KB Clean & press (15 per)
30 KB Goblet squats
30 KB snatches
53 KB swings

Mwod:  1 lap, Roll calves with roller and stretch them for 2 mins/side, Bottom squat x 2mins, Hip opener x 2mins/side


Lift:  Squat 5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%

Pull Aparts 4 x 30


WOD:  50 What?!

Battle Ropes
DB walking Lunges
Alt DB snatches
KB swings
Hip ups
Sit ups



Thursday, July 25

Mwod:  1 lap, Roll upper back with lacrosse ball on floor, Roll tricep/bicep on barbell collar, Stick ext rotation stretch x 1 min/side


Lift:  DB Bench Press 4 x 12-15 reps
         DB rows 4 x 15/arm


Wod:  10-9-8-7-6-5-4-3-2-1 reps

Wall balls
Box Jumps
Push ups
DB Clean & Press (25/45)
Body Rows

Mwod:  1 lap, Roll glutes & hips with ball, Band hamstring stretch, Band hip stretch from rack, Roll upper back with roller


Deadlift:  5 @ 65%, 5 @ 75%, 5 @ 85%, AMRAP @ 75%
Side plank band row 3 x 10/10


WOD:  5 RFT

20 Burpee broad jumps
5 Tire flips
10 Thursters ( 25/45)



Tuesday, July 23

Mwod: 1 lap, Roll chest/shoulders/traps with ball on post, Roll upper back and lats with roller, Band lat/tri stretch

Lift:   OH Press, Push press, Push Jerk (20 min time limit)

Work up to max military press x 3 reps, continue to add weight and Push press x 3, add weight and then jerk x 3
(2.5lb jumps for women, 5 lbs for men)

Compare to May 14th


WOD:  21-15-9

Pull ups
Sit ups
Push ups
Squats

Mwod:  1 lap, Roll upper back with roller + tspine ext, stretch wrists, Outside hip stretch on bench


WOD:  1RFT

5 Push Press (75/115) + 10 Manmakers
5 Push press + 15 Burpees
5 Push press + 20 Push ups
5 Push press + 25 Body Rows
5 Push press + 30 Rope slams
5 Push Press + 35 Wall balls
5 Push press + 40 V ups
5 Push Press + 45 KB swings
5 Push Press + 50 Russian Twists



Finished?  100 Band pull aparts



Thursday, July 18


Mwod:  1 lap, Roll quads and calves, Roll glutes, Stretch calves, Bottom squat


"Diamond cutter"

250 squats for time

*5 burpees EMOTM


Finished?  Prowl x 4 trips

Mwod:  1 lap, Roll upper back and lats, Stretch wrists, Band lat/tri stretch, Bottom squat


Two girls one WOD

WOD #1:  "Grace"  30 Clean & Jerks for time (95/135)

WOD #2: "Nicole" AMRAP in 15 mins

400m Run
Max Pull ups

Score is Pull ups (keep them as clean as possible)


Tues, July 16th

Mwod:  1 lap, Roll arms on barbell sleeve, Roll glutes on ball, Band hip stretch from rack, Band pec stretch

"Dead Thrubbin" for time

25 DB thrusters (25/45)
5 Deadlifts (70%)
50 Dubs

20 Thrusters
5 Deadlifts
40 Dubs

15 Thrusters
5 Deadlifts
30 Dubs

10 Thrusters\
5 Deadlifts
20 Dubs

5 Thrusters
5 Deadlifts
10 Dubs