Warmup:

30 double unders
Samson stretch left, right, 15sec.
Burgener warmup
10 pushups
5 L-pullups
30 double unders

WOD:

"Fight Gone Bad"

B: 293

Warmup:

30 seconds double unders
Samson left, then right for 15 seconds each
25 seconds double unders
Hold bottom squat for 15 seconds
10 squats
10 pushups
20 seconds doulbe unders

Then: Burgener warmup with snatch grip

WOD:

Walking lunge, 100 feet (4 times across aerobics room)
21 pullups
21 situps
Walking lunge 100ft
18 pullups
18 situps
Walking lunge 100ft
15 pullups
15 situps
Walking lunge 100ft
12 pullups
12 situps
Walking lunge 100ft
9 pullups
9 situps
Walking lunge 100ft
6 pullups
6 situps


R: 18'50"12
J: 14'51"02
B: 11'59"40

Warmup:

30sec. max double unders
Samson stretch 15 sec., switch legs, samson stretch 15sec.
25sec. double unders, try to beat your first effort.
Hold bottom squat position for 15sec.
10 squats
10 pushups, emphasize perfect standards
20 sec. double unders
30 sec. pullups

then: Burgener warmup (use clean grip rather than snatch grip. Everything is the same other than the grip, and instead of ending overhead, you are going to end in the rack position. The rack position is the front squat position.)

WOD:

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups


J: 75#, 5 rounds + 15 HC's
B: Rx, 5 rounds + 12 HC's

Burgener Warmup

Snatch technique work

WOD:

Squat 1-1-1-1-1-1-1

Post WOD WOD:

5 rounds
275# deadlift, 5 reps
10 burpees

Will post after I finish the WODs. (it might change due to time issues)

The reason I am doing a second WOD is because I'm still not going super heavy on my back squats, so I am using it more as a technique builder and warmup.

Mon. July 27th

WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


B: "Mary" first time, 7 rounds + 13 pullups

I will be hitting this one up when I get back into town this afternoon.

WOD:

5 rounds for time of
75# thrusters, 21 reps
21 double unders

K: around 10ish
J: 16'51"50
B: 14'00"12

Warmup:

5x5 Squats


WOD: "Lynne"

5 rounds for max reps
BW benchpress
Pullups

Rest 4-5 min. Between rounds


R: 1: 17,? 2: 15,14 3: 12,13 4: 13,14 5: 11,15
J: 1: 12,10 2: 9,11 3: 5,11 4: 5,10 5: 5,9
B: 1: 14,15 2: 13,16 3: 9,10 4: 8,11 5: 7,10

(R&J used 150# bar, B used 75# DB's)