16
Jul
Saturday July 17th 2021
COACH CHOICE JUST SHOW UP
*Boulder Rez Social 2-6pm. Open Invite!
Call Us: (415) 299-0202
WOD
Refer A Friend
Invite A Friend To Check Us Out!
15
Jul
Chunky Monkey
Strength:
13 mins work to a heavy complex
Snatch+Overhead Squat Complex
1 complex is 1 Power Snatch + 1 OHS
WOD:
For Time:
9-8-7:
Power Snatches (115/85/65)
Overhead Squats
REST 1 MIN
6-5-4:
Power Snatches (115/85/65)
Overhead Squats
REST 1 MIN
3-2-1:
Power Snatches (115/85/65)
Overhead Squats
14
Jul
Chest It Up
Strength:
Shoulder Press
4 total sets (work up in weight, rest 1-2 mins between sets)
1 set is…
7 single-arm DB Arnold presses on a box. Click HERE to see it in action except we’re doing 1 DB and on a box.
7 single-arm DB bent over rows.
*NOTE: On the presses and bent over rows, we want a 3-sec ascent up and then 1-sec descent down for a total of 7 reps per arm.
*Leave 12-15 minutes to complete
WOD:
Four 3 min AMRAPS with a 1 min rest in between each one
15 Box Jump Overs 24/20/16
15 Russian KB Swings 70/53/25
*Max Pushups with time remaining
*score is total pushups accumulated from all 4 AMRAPS.
13
Jul
Catch me if you can
Skill:
Bar Muscle Ups
13 MIN Progressions
WOD:
On the 5:00min x 4 Rounds:
400 Meter Run
7 Deadlifts 185/125/105 (should be unbroken)
50 Double Unders or 75 Singles
3 Muscle Ups or 3 Pullups to 3 dips
*rest with the time remaining
*Score is the SLOWEST of all 4 rounds
12
Jul
John Deere
WOD:
*CASH-IN: 50 TTB
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmer’s Carry (50’s/35’s/25’S) or KBs if short on DBS
21-15-9:
Row Calories
Bike Calories
200 Meter Dumbbell Farmers Carry (50’s/35’s/25s)
*CASH-OUT: 50 Pullups
* Farmers carry weight should be done unbroken or only drop 1x max
* Ladies machine calorie conversion = 15/12/9 teens do the same
* Time Cap = 30:00
11
Jul
Legger
Strength:
13 mins work to a heavy complex
Squat Clean Complex
1 Hang Squat Clean + 1 Full Squat Clean
WOD:
For Time:
15 Squat Cleans (135/95/65)
20 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95/65)
20 Lateral Barbell Burpees
9
Jul
Saturday July 10th 2021
COACH CHOICE JUST SHOW UP!
8
Jul
Bunions
Strength:
Deadlift
12 mins work to a heavy single
WOD:
For Time:
27 Deadlifts, 27 Toes to Bar, 27 Box Jumps
21 Deadlifts, 21 Toes to Bar, 21 Box Jumps
15 Deadlifts, 15 Toes to Bar, 15 Box Jumps
9 Deadlifts, 9 Toes to Bar, 9 Box Jumps
*Box 24/20/16
* Barbell: 135/95/85