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Weekly WODs, 7/31/17 – 8/4/17… And new 6:30am class format!

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Happy Sunday!

First of all, we would like to congratulate everyone on their PRs after this strength cycle! We saw gains in everyone. It was such a joy to watch everyone progress over the last 6-ish weeks.

This week we plan to start gearing everyone toward our upcoming cycle, with focus on midline stabilization and bodyweight movements . We will also be throwing in some snatch work. We will continue to work Crossover Symmetry every day, as well.

6:30am class will be an EXPRESS class as of 8/1/2017. This class will focus on the warmup, WOD, and cool-down. The WOD may vary from the other regularly-scheduled classes to ensure you are getting the most of out of your 30 minutes. If you intend to keep working Crossover Symmetry, you are welcome during other class times as long as it doesn’t interfere with what’s happening in class at that time. 6:30am classes will not involve Crossover Symmetry on a daily basis.

7/31/17 6:30am class will be a time to come in and make up any 1RM testing you missed last week, otherwise we will still be running it as a regular class, so if you aren’t into re-testing, come anyway and we will still get you through the WOD.


Strength/Skill: Hang squat clean, find 10RM

Russian Kettlebell Swings (72/53)
Double Unders


Strength/Skill: Hang power snatch


Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.


3 Back Squats @ 85-90% every 3 minutes for 15 minutes

4 min AMRAP of
10 Farmer Carry Step-ups
10 V-Ups


Skill/Accessory: L-sits, archer to hollow holds

For Time
15 Deadlifts (225/155)
30 Wall Balls (20/14)
12 Deadlifts
24 Wall Balls
9 Deadlifts
18 Wall Balls


Strength/Accessory: Z press, handstand holds

20 Hang Squat Cleans (use 10RM from Monday)
20 Pull-ups
20 Butterfly Sit-ups