July 2014

Day 4WOD 140703  Modified Schedule this week due to July 4th Thursday: AM sessions only + 4:30pm Yoga, no PM training **This will be the last week of Yoga** Friday: AM sessions only… 7am (not in M-B; post in comments to attend), 8am, 9am, 10am Saturday: 8am, 9am        New training schedule will […]

Day 4WOD 140703 warm-up – Coach’s Choice For time:2000m row30 clean to overhead – 95/6520 box jumps w/step-down – 24”/20”

Day 3WOD 140702  Modified Schedule this week due to July 4th Thursday: AM sessions only + 4:30pm Yoga, no PM training **This will be the last week of Yoga** Friday: AM sessions only… 8am, 9am, 10am Saturday: 8am, 9am        New training schedule will begin on July 13th, click to review  

Day 3WOD 140702 warm-up – Coach’s Choice 0:00, 3:00, 6:006 pendlay rows 9:00, 12:00, 15:006 sumo deadlifts @ 75% of your 1RM -rest to 20:00- AMRAP in 7:00 of:12 burpee pull-ups

Day 2WOD 140701  Modified Schedule this week due to July 4th Thursday: AM sessions only + 4:30pm Yoga, no PM training **This will be the last week of Yoga** Friday: AM sessions only… 8am, 9am, 10am Saturday: 8am, 9am            New training schedule will begin on July 13th, click to review

Day 2WOD 140701 warm-up – Coach’s Choice 0:00, 3:00, 6:003 back squats-use last week’s weight for all 3 sets-no failed reps! -rest to 10:00- For time:burpeesalternating db ground to overhead – 45/25walking lunges – total stepsring dipswall balls Level 1 – 20 repsLevel 2 – 35 repsLevel 3 – 50 reps