July 2017

Strength: Push press to 5 rep max Conditioning: Db Wallball shots 21-3-6-9-12-15-18-21-24….. AfterWOD/Cool down: AB/Core Warrior Stage 1 is now underway. Get on with it. You have 30 days to complete the A,B & C WODS four times each to pass on to Stage 2.

AMRAP in 20 minutes of 15 deadlift 135/95 15 hand release pushup Run 400 meters @ 6:00 and 14:00 Warmup: CrossFit Warmup 10 reps x3 AfterWOD: Coach’s Choice

Recovery WOD 3 rounds for time of 21-15-9 reps of KB swing 55/40 Ball slam 20/15 Weighted situp then a 400 meter run or 500 meter row Jacked Option. Substitute bumper plate push-ups for ball slams. Mainly for people who did not do Angie on Monday Warmup: CF Cleveland AB Routine + ? 15 reps

Back Squat 3-3-3-3-3-3

“Fractured Angie”, for time Angie is 100 pullups 100 pushups 100 situps 100 squats Today you will begin by performing 40 reps of pullups, 40 reps of pushups, 40 reps of situps, 40 reps of squats and then run 200 meters. You will then perform the remaining 60 reps of each exercise in any ‘equal

AMRAP in 18 minutes, plus finish the round you are in, of 12 DB backward stepping lunge (6R/6L) 10 DB floor press 8 DB hang squat clean 6 DB renegade row pushup Perform 50 bicycle crunches after every 3 rounds. Rx’d weight: 30lb DB’s-Men/20lb DB’s-Women. Scale as needed. Jacked: You determine the weight above the

4 rounds of 5-3-1 reps of Sumo Deadlift & burpees @70% of your 1RM Plus one final round of 5 sumo deadlifts, max reps in one minute. Full stop on ground between all reps during all rounds, no tap and go. Record weight used and number of reps in final round. Warmup: 3 rounds of