Holiday Schedule
Friday, July 3rd: 4:30pm and 5:30pm classes canceled
Saturday, July 4th: 8am class only, 9am and open gym canceled
5 Rounds for max reps of:
1 Minute: Max rep ring MU’s MRX Ring MU transitions
Rest: 15 seconds
1 Minute: Max rep GHD sit-ups MRX Military sit-ups
Rest: 15 seconds
*Athletes choice on movement to start with.
Back squat 5×8
185/205/225/245/255
WOD
RMU: 3-3-1-3-3: 13
GHD SU: 24-20-20-15-10: 89
E3:30MOM: 5 sets of 8 BS
5×8@225
Wod Rx’d (RMU/GHD) long straps
5/10(unbroken RMU’s)
5/10(3/2)
5/10(3/2)
5/10(3/2)
4/10(2/1/1)
Total=24/50
BS
135/4 @ 185
—
Wod.
GHD’s – 12’s
Strict PU’s, C2B’s, RMU’s – mix of all
5×8 back squat 225, 245, 265, 285, 305
GHD 5×17
Strict pull ups 10, 7, 8, 8, 8
Strength
Back Squat
5 sets of 8
E3:30MOM
225-245-265-285-300#
WOD
As Rx’d
Ring MU’s: 6-6-6-6-6 (all sets of 4-2)=30
GHD sit-ups: 20-20-15-15-20=90
Strength
Back Squat
5 sets of 8
E3:30MOM
275-295-295-315-295
Strict PU & GHD. Didn’t keep track.
Meetings.
Monday 5k: 25:50
7 mile run in am
Home session
Back squats q 2:30 due to time
8@ 155, then 4 sets @ 165
5 rounds of
10 strict pull-ups, 10 strict ring, 20 ghds
E3:30MOM: 5 sets of 8 BS w/ 2 sec pause
135/165/185×3
WOD
RMU odd rounds
6/5/5
C2B even
10/14
5 rounds @ 10 hip extensions
Squat
8@185-205-225-225-225
WOD w
1 mu + 3 strict dips + 3 strict pull ups
10 GHDs
Back squat 5 sets of 8 reps
255-275-305-315-325
WOD
Double push up burpee pull ups
4-8-7-6-5
GHD’s
15-15-15-15-16
Back rack lunges sets of 8 w/55#
MU transitions 5 ea rd
GHD sit-ups 10 ea rd
E3:30MOM: 5 sets of 8 BS
5×8@205
WOD:
5 strict chest to bar and 10 bar dips
GHD’s – 15, 15, 15, 15, 22 = 82
Back squat sets of 8
105-125-140-150-160
WOD
15 GHD’s every set
30 Sec bar hang all others