Monthly Archives: July 2016

8-1

-Buy in(3 rounds)

20-jumping jacks

5-goblet squats

20-swings 
-skill/strength(10 min. Working on clusters)
-W.O.D.(Crosstown Throwdown #2)

For time, with a 15-minute time cap:
50 Double Unders
20 Clusters (115/75)
50 Double Unders
15 Clusters (135/95)
50 Double Unders
10 Clusters (155/105)
50 Double Unders
  5 Clusters (185/125)

*Will show scales at the gym*
-cash out

1min.-bar hang

Roll/stretch


7-29

-Buy in

5-1 bear complex
-W.O.D.(Easy Mary) or (Mary)

“Easy Mary”

As Many Rounds as Possible in 20 minutes

5 Handstand Push-Ups

10 Pull-Ups

25 Air Squats

“Mary”

As Many Rounds as Possible (AMRAP) in 20 minutes

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups
-cash out

Roll/stretch


7-28

-buy in(2 rounds)

100m-run

10-burpees

10-PVC overhead squats
-W.O.D.(1 round of the devil)

6 min.-sled relay to battle rope (rotate every time a person finishes a sled push down and back.

6 min.-row

6 min.-30 double unders or 60 singles then 200m run
-cash out

3-30 sec. Sprints of your choice

1 min.-bar hang

Roll/stretch


7-27

-Buy in(3 rounds)

10m-bear crawl

10m-duck walk

10m-lunge
-skill/strength(6 min. Emom)

3-front squats
-W.O.D.(2 rounds)

20-thrusters 95/65

4-rope climbs

20-hang power cleans 95/65

4-rope climbs
-cash out

3-arm bars each side

Roll/stretch


7-26

-Buy in(3 rounds)

10-kang squats

15- bar touches
-skill/strength(6 min. Emom)

3-strict presses
-W.O.D.(10 min. Amrap)

60-Flutter kicks

15-Swings 53/35

200m-run

*At some point row 500m*
-cash out

2-1 min. Sprints of your choice

Roll/stretch


7-25

-Buy in(3 rounds)

10-swings

5-goblet squats

10-pass throughs
-W.O.D.(Crosstown throw down #1)

MEN/WOMEN OPEN RX’D, MEN/WOMEN MASTERS 35-49:
15 minute AMRAP of:
30 Wall Balls (20/14 ball, 10’/9’ target)
30 Pull-Ups
30 Deadlifts (185/125)
30 Lateral Burpees over the Bar
30 Box Jumps (24”/20”)
If you get through one round, start over at the top, and keep going until the 15-minute time cap is up.
-cash out

Work on a skill or strength

Roll/stretch


7-22

-Buy in

5-1 bear complex
-W.O.D.(Cindy full of Grace)

3 Cycles, For Time:

3 Rounds of “Cindy”*

10 Clean-and-Jerks (135/95 lbs)

*1 round of “Cindy” is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats. This workout is a combination of “Cindy” and “Grace.” Once completed the athlete will have done 9 rounds of “Cindy” and a full “Grace.”
-cash out

1min.-couch stretch each leg

Roll/stretch