July 2016

Strength: Weighted pull up Shoulder press 4 x 3 rep W.O.D.  40 Double under 12 Push press (50/35) 12 Chest to bar pull up 4 rounds (15 min cap)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1775  w=210 h=220 float=right] Gymnastics: Tabata Handstands Strength: Front squat 4 x 3 rep W.O.D. 60 Wall ball 30 Power snatch (42.5/30) 15 Overhead squat 12 minute cap

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1774  w=210 h=220 float=right] Strength Deadlift 4 x 3 rep W.O.D. ‘Partner relay’ 10 Kettle bell swing (32/24) 10 Shoulder to over head  (60/40) Row 200 5 Rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1773  w=210 h=220 float=right] Kate and Alison inspiring each other to PB clean and jerks yesterday! Strength: Barbell row Weighted dips 4 x 3 rep W.O.D. ‘Mary’ 5 Handstand push up

Gymnastics: Accumulate 2 minutes of L sit Alternate with planche progressions W.O.D. Clean and Jerk 1 every 20 seconds, 12 minutes

Gymnastics: Tabata handstands Strength: Front squat 4 x 3 rep W.O.D. Run 400 20 Thruster (42.5/30) 20 Burpee 20 Thruster (42.5/30) Run 400 15 minute cap

Strength  Snatch 5 x 2 rep W.O.D. 5 Power snatch 8 Toe to bar 8 Box jump 10 minutes as many rounds as possible.

Strength: Strict pull up Strict handstand push up 5 rounds for max reps W.O.D. Row 800 40 Hang squat clean (50/35) 20 Shoulder to overhead 12 minute cap

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1772  w=210 h=220 float=right] Strength: Thruster 4 x 3 rep W.O.D ‘Partner workout’ 80 wall ball 80 Kettle bell swing (24/16) 40 Burpee 18 minutes, as many rounds as possible.

Gymnastics: Accumulate 2 minutes of L sit Alternate with handstand roll outs W.O.D. 3 Clean & Jerk (T & G reps) 5 Muscle up 30 Double under 6 rounds, 1 exercise every minute.