WEDNESDAY

Phelps wins Gold , 200m ButterFly! RUN AROUND A: Front Squat (1. 1. 1. 1. 1) B: Metcon (Time) BALL SLAMS 25/20 OH LUNGES 25/20 10 . 10 . 8 . 8 . 6 . 6 . 4 . 4 . 2 . 2 400M RUN BETWEEN ROUNDS 30 MIN MAX

TUESDAY

Girls Gymnastic Team wins Gold!!! 8/9/2016 JUDGE A: SOTTS PRESS (3.3.3.3.3) BEHIND THE NECK PRESS FROM A SQUAT POSITION B: Metcon (Time) POWER SNATCH 75/45 BOX JUMP 24/20 T2B 21 . 15 . 9

MONDAY

8/8/2016 THE BEGINNING A: HIGH SNATCH PULL + HANG SNATCH (1 . 1 . 1 . 1 . 1) S: Metcon (AMRAP – Rounds and Reps) 50 DBL UNDERS 20 KB SWING RX 70/50 M 50/35 7 JERKS RX 135/95 RX+ 155/105 M 115/75 12 MIN AMRAP

WEDNESDAY

GAMES WOD 9 STRENGTH  Front Squat (3@75%, 2@80%, 2@85%, 3/1@90%) Metcon Metcon (Time) THE SEPARATOR 12 HSPU 15 BACK SQUATS 185 20 BURPEES 9 HSPU 18 FRONT SQUATS 155 20 BURPEES 6 HSPU 21 OHS 135 20 BURPEES FOR TIME RX+ RING HSPU 225/205/185

TUESDAY

8/2/2016 ELIZABETH HELEN A: Double-Unders  B: Metcon (Time) 30 CLEAN & JERK @70-75% of 1RM IMMEDIATELY INTO: 400M RUN 21 KB SWINGS 50/35 12 PULL UPS 3 RDS FOR TIME

MONDAY

8/1/2016 I’ve been slacking with our post and this is really late and I’m sorry it took so long, but I wanted to tell  Everett and his bride Crystal congrats and May God bless their marriage with endless love and happiness.  TURTLE TRACK A: HIGH SNATCH PULL + HANG SNATCH (3@75%, 2@80%, 2@85%, 3/1@90%) B: Metcon (AMRAP – Reps) PERSON …

THURSDAY

7/14/2016 BUY 4 Gymnastics Handstand Walk (MAX DISTANCE IN 5 MIN) WALK , HOLD Metcon Metcon (AMRAP – Rounds and Reps) 4 THRUSTERS 65/45 8 K2E 10 BURPEE BOX JUMPS 24/20 MAX ROUNDS IN 12 MINS RX+ 95/65 T2B 30/24

WEDNESDAY 

7/13/2016 RUNNING MAN STRENGTH  Bench Press (1 REP MAX IN 7 MINS) Metcon Metcon (Time) MAN MAKER 25/15 RING DIPS 100 run 10 . 9 . 8 . 7 . 6 . 5 . 4 . 3 . 2 . 1 FOR TIME 30 MIN MAX MAN MAKER

TUESDAY

7/12/2016 HEAVY LEGS Gymnastics Pull-ups (5 REPS EMOM FOR 5 MIN ) WORK ON STRICT , KIP OR OTHER Metcon Metcon (Time) “HEAVY LEGS” 200M RUN 20 SQUATS 20 LUNGES 20 BOX JUMPS 20 SIT-UPS 5 ROUNDS FOR TIME

MONDAY

7/11/2016 NEW LADDER Weightlifting DEADLIFT & POWER CLEAN (1 REP EMOM FOR 7 MINS) 1 Deadlifts + 1 Power clean EMOM FOR 7 MIN @ 100% of Power Clean Metcon Metcon (AMRAP – Reps) LADDER OF: 2 POWER SNATCH 115/75 2 HSPU 20 DBL UNDERS 4 POWER SNATCH 4 HSPU 20 DBL UNDERS 6 POWER SNATCH 6 HSPU 20 DBL …