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WODs 07/17-07/23

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Monday 07/17/17
Regular Classes
A. 4 Rounds for Time
60 Double Unders
18 Alt DB Snatches (50/35)
15 Box Jumps (24/20)
12 Pull Ups
B. 3 Sets NOT for time
20 sec Single Arm DB OH Hold
6 Single Leg DB RDL
10/leg DB Bulgarian Split Squats

BootCamp (Noon Only)
For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Power Cleans 95/65
Ring Rows
Sit Ups

Tuesday 07/18/17
Special day for us! Today we will have a commemorative WOD in honor of Maida. Wear a purple outfit!
Team WOD. Team of 2. One partner works at a time. Partition however you want but you MUST finish a movement before moving on to the next one.
100 HSPU
20 Partner Meb Ball Sit Ups
100 Power Snatch 75/55
20 Partner Meb Ball Sit Ups
100 Wall Balls (20/14)
20 Partner Meb Ball Sit Ups
100 Cal Row
20 Partner Meb Ball Sit Ups
B. 3 Sets NOT for time
5 Stones Over Shoulder
50’ Stone Carry

BootCamp (Noon Only)
A. HSPU, 5-5-5-5-5
B. 4 Min AMRAP
Seated DB Strict Press (AHAP)

Wednesday 07/19/17
9am class will our last class offered today. Soco is generously letting ENVISION COS having their meeting at our gym.
Regular Classes
A. For time:
12-9-6-6-9-12 Reps of:
Deadlifts 185/135
Burpees Over Bar
B. 3 Sets NOT for time
4 Curtis P (Heavier than last week)
15 AbMat Back Extension
6 Strict Pull Ups, VERY Slow Negative

No Bootcamp (gym closed)
No open gym after 10am. Thank you

Thursday 07/20/17
Regular Classes
A. Drop Snatch, 3 x 5 reps
B. Snatch – Power Position, 4 x 5 reps
C. Complete for 9 min 30/30
1. Monster Walk – Crab
2. Monster Walk – Speed Skater
3. Monster Walk – Cowboy

Bootcamp (Noon Only)
A. 5 Sets, one every 3 minutes
15 KBS (53/35)
10 Goblet Squats (53/35)
Score is slowest Round

Friday 07/21/17
Regular Classes
A. Back Squats
10-8-6-4-2, Rest 90 sec b/t sets
B. 12 Min AMRAP
200m Run
5 DB ManMakers #45/30

Bootcamp (Noon only)
Amanda Carroll BDay WOD celebration! Don’t miss it!
Details to follow.

SoCo Wods 07/10 – 07/16

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Monday July 10th
Regular Classes WOD
A. 15 Min AMRAP
10 Toes to Bar
15 HR Push Ups
30 sec Farmers Carry Hold (Accumulate)
B. 3 Sets NOT for Time
2/2 Pike HS Around the World
8 Single Leg BB Good Mornings
10/leg DB Bulgarian Split Squats

Boot Camp (Noon Only)
A. For Time
50 Deadlifts 185/135
EMOM do 8 Ring Rows or 4 Strict Pull Ups

Tuesday July 11th
Regular Classes WOD
A. 3 Rounds for Time
75 Double Unders
50 Air Squats
25/18 Cals Row
B. 2 Sets NOT for Time
5 Pull Ups, VERY slow negative
15 sec Goblet Squats Hold at bottom of squat (under tension)
20 Calves Raises

Bootcamp (Noon Only)
A. Hang Snatch
15 Min to find a heavy 1 Rep
B. HSPU Skill Development
5-5-5-5, Rest as Needed.

Wednesday July 12th
Regular Classes WOD
A. Tabata Style
8 sets of 20 sec on, 10 sec rest
Shuttle Run
Ring Rows
Walking Lunges
Rest 1 min after each movement
B. 3 Sets NOT for Time
5 BB Curtis P
10 BB Supinated Bent Over Row
30 sec DB Overhead Hold

Bootcamp (Noon Only)
16 Min AMRAP
200m Run
15 Goblet Squats
10 Pull Ups
Rest 30 sec after each round

Thursday July 13th
Regular Classes WOD
A. Snatch Balance, 3-3-3-3-3-3
Rest 2 min b/t sets.
B. EMOM x 12
1st – 6 Press in Snatch
2nd – 12 Scaption Raises
3rd – 45sec Superman Hold
4th – 12 Diamond Push Ups

Bootcamp (Noon Only)
For Time:
125/100 Cals Row for time
Tabata Style, 20 sec on, 10 sec off. Stop when you reach 125/100 Cals Row.

Friday July 14th
Regular Classes WOD
A. 3 Rounds, each for time
400m Run
12 Clean and Jerks 135/95 (Power Clean and Power Jerks ok)
Rest 3 Min
Score is slowest round
B. 3 Sets NOT for Time
15 sec Hollow Body Hold
10 V-Ups
10/side Side Plank Obliques Crunch
15 AbMat Back Extension
Rest 1 Min

Friday July 7th

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Regular Classes WOD
A. 5 Rounds for Time
10 Power Snatch (75/55)
10 Box Jump Over (24/20″)

B. 3 Sets NOT for time
30 sec Heavy Farmers Carry Hold, 15 sec Rest
4-5 Kip Swings on Rings or Bar, 15 sec Rest
30 sec Hollow Body Hold, 15 sec Rest
30 sec Superman Hold, 1 min Rest

Bootcamp (Noon Only)

Thursday July 6th

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Regular Classes WOD
A. 2 Squat Clean + 2 Front Squats + 2 Split Jerks
6 Sets to build to a heavy complex. Rest 3 min b/t sets.

B. EMOM x 12
1st – 12 DB Reverse Flys
2nd – 8 BB RDL
3rd – 45 sec Monster Walk
4th – 15 sec Jerk Rack Hold

Bootcamp Class (Noon Only)
A. 4 Rounds of
30 sec M.E Box Jumps, 30 sec Rest
30 sec M.E Cal Row, 30 sec Rest
30 sec M.E Burpees No Push Ups, 30 sec Rest
30 sec M.E Single Unders, 1 min Rest

Wednesday July 5th

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Regular Classes WOD
A. 24 Min AMRAP (conversational pace)
400m Row
20 (10/10) Pistols Squats to Low Box
20 Knees to Elbows
20 KB Swings 53/35

B. 20 Min ROMWOD (coaches’ choice)

Bootcamp (noon only)
A. Hang Snatch
2-2-2-2-2, Rest as needed

B. 50 (25/25) Walking Lunges Steps with BB on back
Every time you break, 10 sit-ups

Tuesday July 4th

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Team WOD only, 10-11am

A. Presidential Physical Fitness Test
1 min Max Effort Sit Ups
1 min Max Effort Pull Ups
1 min Max Effort Shuttle Run (30′)
1 min Max Effort V-Sit Reach

B. “04/07/1776”
4 Rounds for time
7 Partners Deadlifts
17 HR Push Ups
76 Double Unders

NO Boot Camp class today. The gym will close after the team wod (11am) for the day. Thank you

March 8 WOD

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1A.)Push Jerk
3 x 3 @ 85% of 1RM
1B.) False Grip Chest to Ring Pull-ups
3 x 3  add load if possible

3 Rounds:

AMRAP in 5 minutes
8 Dumbell step-ups
8 Push-ups
30m Dumbell Farmers Walks
8 Ring Rows

*3 minute light JOG between rounds (no standing around or walking)

Push Jerk

Dumbell Step-Ups

Ring Rows