Thanks gals!!!

Single leg contralateral deadlift

3 Rounds for time of:

500m Row

25 Lateral sprints

10 Pull ups

Quiet Night

Split squats (loaded in FSqt position) x6 reps per leg
Handstands biggest ROM possible

Metcon:
Partner cleans
With a continuously running clock with a partner do one clean the first minute, two cleans the second minute, three cleans the third minute... continuing as long as you and your partner are able.

(Power cleans minutes 1-14 Hang cleans 15+)

Fatigued Intermittent Agility WOD

Station rotation warm up
2 rounds
10 pull ups
10 push ups
10 wall squats
250m row
10 box jumps

3 rounds
15 Deadlifts
30 Bar jumps

2min rest

3 rounds
15 Cleans
2x Hallway sprints

2 min rest

3 rounds
15 Heavy wall balls
30 Ball toe taps

Good luck in Seattle gals. Can wait to hear you made it in the top 5!

Speed/reaction day 1

Med ball warm ups/ Upper plyos and tosses.

Max pull up/ Double unders.

Depth jumps
20"/20"
24"/20"
20"/24"
24"/24"

Reactions drills
24" depth jump to reaction drills
mix of visual/auditory combos

CF Football Total

1rm (Power) clean
1rm Back squat
1rm Bench
1rm Deadlift

Good luck in Co. gals!

Another 20 min'er

21Jul10

Power cleans 1RM

"Cindy"
AMRAP in 20 min of:
5 Pull ups
10 Push ups
15 Squats

Hellyer with no Hellyer

Wishing Good luck to Helldog this weekend at the Games!!!

Hellyer warm up led by Val (Yes, I participated)

15 minutes of pull up work.

20 min AMRAP

(as many rounds as possible)

400m run

10 burpees

10 box jumps (big)

10 kettlebell swings (heavy)