190704 Thursday
Day 4Independence Day WOD190704 Holiday Hours: 7, 8, 9, 10 AM
July 2019
190704 Thursday
Day 4Independence Day WOD190704 7am, 8am, 9am, 10am only warm-up – Athlete’s Choice Buy-in… 800m run rest to 6:00 on timer, then… 4 x Tabata Mash-up, rest 2min b/t each mash-up… (barbells nte 95/65)power snatchburpees over bart2bbjsdhang power cleanspush pressAssault Bikedb power snatches… nte 50/35 Cash-out… 800m run
190703 Wednesday
Day 3WOD 190703Bring-a-Friend warm-up – Coach’s Choice A. 6. 4. 2. – Strict/Weighted Pull-ups, 20 walking lunges @ dots… not for time, capped @ 10:00rest to 15:00 on timer, then BB. AMRAP 5:00 strict hspu (games standards) – OR – strict press… nte 95/65… (Friends/Beginners… db strict/push press)rest to 23:00 on timer, then CC. For time…
190702 Tuesday
Day 2WOD 190702 warm-up – Coach’s Choice A. 6. 4. 2. – CGBP, execute 25 step-ups @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. 3 sets @ 80-90% effortrun 1 lap around building15 bjsd… nte 24”/20”10 heavy db power snatches… nte 75/50C. post WOD core work – accumulate
190701 Monday
Day 1WOD 190701 warm-up – Coach’s Choice A. 2. 2. 2. 2. 2. – Turkish Get-ups, execute 20 air squats @ dots… not for time, workload capped @ 10:00rest to 15:00 on timer, then BB. AMRAP 15:00 @ 90% effort60cal row/ski… bike = 50cal50 t2b/k2e/hkr40 wall balls30 power cleans… nte 135/9520 muscle-ups… ring or bar… (sub
