7/21/15

• with a running clock, 1 mile run
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• rest exactly 5 minutes and begin
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• 4 rounds 
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• 15 Wall Balls (20/14)
• 10 Box Jumps (30"/24")
• 5 Muscle Ups / 10 C2b Pullups
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• record total mile time, and total WOD time including mile and 5 minute rest

• Core/skill:
• 3 rounds
• 20 hollow rocks
• 20 double unders (or practice dubs)

7/20/15 - Diane

• WARMUP
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• 2  rounds not for time
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• 10 DL
• 10 pocket hang power cleans
• 10 front squats
• 10 good mornings
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• *performed with an empty bar*
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• A. Front Squat 5-3-3-1-1
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• B. Diane 21-15-9
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• Deadlifts (225/155)
• HSPU 
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• * 12 min cap
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• Cool Down: 10 min EMOM perform 6 (3 each way) around the world as high as possible. May be done with a partner taking turns holding the PVC pipe for height

7/18/15

• 7 rounds
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• 12 American KB Swings (70/53)
• 6 Ring Dips / or 12 box dips
• 200 M run (jump over wall once or perform 3 burpees)

7/17/15

• A. Farmer Walk x3 50m max weight
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• B. 3 rounds
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• 500m Row
• 10 Getup situps (45/25)
• 10 Plate Burpees

7/16/15

• Warmup: 3 rounds not for time
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• 2 wall walks
• 6 hollow rocks (rock back and forth = 1 rep)
• 20 double unders (or double under practice)
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• A. Push or Split Jerk (5-3-3-1-1)
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• B. 2-4-6-8-10-12-14 (total per movement)
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• alternating Pistols
• alternating DB Snatches (70/55)
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• 2 pistols (1/1) 2 snatches (1/1), 4 pistols (2/2) 4 snatches (2/2)...
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• C. accumulate 2 minute Hanging L-Sit, perform 1 rope climb or seated modification everytime you break.