Jul 25, 2017

Wednesday 2017.7.26

Warmup

Shoulder, trunk, hip, knee rotations

WOD

For time:
Swim ½ Mile
That’s 17.5 laps, or 35 lengths of the Harney pool

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Jul 24, 2017

Tuesday 2017.7.25

Warmup

100 Side Straddle Hop
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
Row 250m
10 KB/DB Thrusters (light)

WOD

12-minute AMRAP
With a 75/55lb barbell
5 Thrusters
7 Sumo Deadlift High Pulls
9 Bar-over burpees
Post completed rounds and reps to Comments

Bring swim suit and goggles for tomorrow

Jul 23, 2017

Monday 2017.7.24

Warmup

100 single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
20 Walking lunges (10 each leg)
10-12 GHD Hip extensions
5-7 Strict pull-ups
Then
Progress to working load(s)as needed

WOD

Deadlift
3-3-3-3-3
“The deadlift also serves as a way to train the mind to do things that are hard.”
― Mark Rippetoe, Starting Strength: Basic Barbell Training

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Jul 20, 2017

Friday 2017.7.21

Warmup

100 single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
1 round Not For Time
6-8 Reps each exercise in WOD

WOD

Partner WOD: “I Go, You Go”
Two partners work through the exercises in an I go- you go fashion where one person does ten reps at a time, then the other does ten reps until that exercise is done, then move on to the next exercise.  Do the exercises in any order you wish. 
For Time:
100 KB swings (eye-level, 53/35lb)
100 Double unders
100 Medicine ball cleans (20/14lb)
100 Burpees
100 Sit ups
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The Harney Bubble gym is open Mon-Fri 0500-2000. Regular groups meet at 0500, 0600 and 1600 and informally throughout the day.

Jul 19, 2017

Thursday 2017.7.20

Warmup

Row 400-500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds Not For Time
·         10-12 PVC Overhead squats
·         10-12 GHD hip extensions
·         3-5 Behind the neck empty barbell push press with snatch grip
Then
3XBurgener Warmup (PVC and or empty bar)

WOD

Snatch: Work up to a heavy single. If you miss two in a row, you’re done for the day.
Front squat: 5-5-5
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The Harney Bubble gym is open Mon-Fri 0500-2000. Regular groups meet at 0500, 0600 and 1600 and informally throughout the day.

Jul 18, 2017

Wednesday 2017.7.19

Warmup

Walk/slow jog to track or walk/slow jog 400m
Then
25m – High knees, donkey kicks, front skipping, side skipping, and back pedal
Then
3-5 mins of static stretching as desired

WOD

Sprint 8 x 200 meters at 80% effort
Post splits to comments

The Harney Bubble gym is open Mon-Fri 0500-2000. Regular groups meet at 0500, 0600 and 1600 and informally throughout the day.

Jul 17, 2017

Tuesday 2017.7.18

Warmup

100 Side Straddle Hops
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds Not For Time
·         5 Burpee Pull ups
·         5 V-Ups
·         5 KB Push Press (Light)

WOD

The “Filthy 50”
For time:
50 Box jump, 24-inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20-pound ball
50 Burpees
50 Double unders
Post time to comments and hydrate well for Wednesday

The Harney Bubble gym is open Mon-Fri 0500-2000. Regular groups meet at 0500, 0600 and 1600 and informally throughout the day.