Monday, July 18, 2016

Congratulations to our July Basics grads (from left): Jessica W., Charlie, Jessica D., Cindy, Frank, Bill, Kayla and Evan. We love having you folks in classes! Keep up the great work.

071816 WOD

A. 8:00 OTM

Even minutes: 0:30-0:45 double-unders

Odd minutes: 0:30-0:45 hollow rock / hold

B. Back squat

Warm up to your working weight, then:

Every 2:30 for five sets

Set 1: 5 reps @ 65%

Set 2: 4 reps @ 75%

Set 3: 3 reps @ 85%

Set 4: 2 reps @ 90%

Set 5: 6 reps @ 80-85%

C. Two rounds for time: *

200-meter run

6 hang full cleans (135/95)

12 burpees over barbell

Rest 2:00, then

Two rounds for time:

200-meter run

6 overhead squats (135/95)

12 box jumps (24/20)

Score is total time

>> On-Ramp

Two rounds:

100-meter run

6 hang power cleans

12 burpees

Rest 2:00, then

Two rounds

100-meter run

6 OHS

12 box jumps / step-ups

* Compare to 01-11-16