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Griff

Monday, July 20th, 2020 SWOD/SKILL: 5×5 Press 3×3 Push Press METCON: “Griff” 2 RFT:800m Run- Forward400m Run- Backward UPDATES/EVENTS: Please make sure you guys are on the schedule for the week and text in any changes you may have to your schedule. Thank you!

Thrusters then 3rds

Friday, July 17th, 2020 SWOD/SKILL: 1-10-1-20-1-30Thruster METCON: 3 RFT: 400m Run 20x Situps 10x WB 20/14200m Run 30x Situps 15x WB

Open Gym or Daily WOD

Thursday, July 16th, 2020 SWOD/SKILL: EMOM: 12 min Odd: 1x Power Snatch + 3x OHS Even: 10x HSPU METCON: For Time: 15 min AMRAP10x Weighted DB Step up 50/3520x Alt. DB Snatch 50/35 30x DB Hops (over and back =1)

Gynasty

Wednesday, July 15th, 2020 SWOD/SKILL: 5 Sets: 10x Floor BP 10x Floor Wipers (ea side) 1x Rope Climb (Hardest version)If you already have good rope climbs do them legless or from a seated position. If you do not have rope climbs, this is your chance

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1-50-1

Tuesday, July 14th, 2020 SWOD/SKILL: Every 3:00 min LBBS 1 set: 10 reps 2 set: 8 reps 3 set: 6 reps 4 set: 4 reps 3 set: 2 reps METCON: For Time: 1 Mile Run 50x DL 205/135 1 Mile Run CORE: 2 rds: 20x

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Athlete of the year: Becky S.

Monday, July 13th, 2020 SWOD/SKILL: 10! -NFTPullups Dips Hollow Rocks METCON: 3 RFT: 50x Lunges 10x Pushups 10x Hang Sq CL + PJ 135/95 UPDATES/EVENTS:  Many of you have asked what you can do to help Ginger. As many of you know and have been

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PC- Suicides

Friday, June 10th, 2020 SWOD/SKILL: 20 min to est: 1 RM PC METCON: 5X Suicide Sprints 3 min rest btwn. UPDATES/EVENTS:  Many of you have asked what you can do to help Ginger. As many of you know and have been keeping up with her

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Open Gym or Daily WOD

Thursday, July 9th, 2020 SWOD/SKILL: “Butts” 3 sets: 10x Split Squat ea side10x Sumo DL 100ft Banded Side Steps 10x Banded Wall Squats “Gutts” 3 Sets:10x Side Plank hip touch ea side 10x OH situps 10x Russian Twist ea side 10x Flutter Kick -4 count

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A heavy KB

Wednesday, July 8th, 2020 SWOD/SKILL:  3×5 LBBS @70% 1 RM 3×2 LLBS @ 85% 1RM METCON:  5 RFT:10x KB 70/5510x Pullups 400m Run UPDATES/EVENTS:  Saturday, July 11th: “Capture the Flag” Time: teams will be sent off at 9am, please be ready to go beforehand. *Wear you Team

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3-5 min AMRAPS

Monday, July 7th, 2020 SWOD/SKILL: Every 2 minutes for 10 minutes (5 sets)8 Bent Over Rows10 Shoulder Press Rest 2 Minutes, straight into… Every 2 minutes for 8 minutes (4 sets)12 Pull Overs12 Front Raises METCON: 5 min AMRAP: 15/10 Cal Bike 10x MBC 20/14

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