Adjutsed programming for Wed and Thursday 7-2 and 7-3. 4th of July bad weather contingencies.

July 2, 2014

Wednesday- A) Work-  3 RFT of 15 Toes 2 Bar, 15 Wallballs, 15 Ring Dips, 15 Box Jumps.  B) Strength- 4×5 Snatch Grip Deadlift for load.  C)Mobility/Recovery.

Thursday- A) Skill development, Gymnastic Kip/Bar MuscleUp  B) Olympic Lifting- Hang Power Snatch, Split Jerk C) Work- 10 Mins Zone 1 on the Airdyne, Row, Run and/or Jumprope

Friday- In the event of bad weather, we will meet at the gym at 9am and Honor our nation with indoor team games rather than Beach Team Games.  Same WHAT, Same WHEN, Different WHERE.




  1. Sooooooo sore. When is it gonna end?!

    17+ mins (had an issue with the timer)
    Tried to do T2B and couldn’t even hang from the bar so then I switched to the GHD then to pike sit-ups. Everything else RX but slooooow.

    • Nope. Not everything else RX. I did floor push ups.

  2. 17:10 with hanging knee raises, floor push-ups and step ups.

  3. 13:06 with ring pushups, all else rxd.

  4. 10:27 Rx

  5. 15:59 w/ knee raises & ring push-ups

  6. 10:39rx

  7. 11:09 rx

  8. I say rain WOD if need be

  9. First time doing ring dips rx in a workout… 41 stubborn minutes and some change. Rx!

    • yeah Jill!!!

  10. WOD – 15:26 (knees raises & ring push-ups)
    Strength – Snatch Grip DL 4×5 @ 205#

  11. Wod 12:54 scaled ring dips to standard push-ups (no pain in my shoulder doing the push-ups) DL 135, 185, 205, 205

  12. 17:58 floor pu, 10# ball, step ups, and knee lifts
    snatch dead @80

  13. WOD 30:00 (knee raises, ring PU, step up) exhausting!

  14. 17:05 – 1+ band on ring dips, knee lifts.
    Snatch deadlift at 135, 145, 155, 165

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