July 24 - 28, 2017 | "Weekly Programming"

Our next On Ramp Fundamentals class will begin on Monday, July 31st at 7:30. Call or stop by for more details 

Monday, July 24, 2017
Skill:
15 min to find max height box jump
WOD:
"Cough"
5 Rounds of
~7 Power Clean 185/125
~17 Pullups
~16 Box Jumps 24/20"
~40 Double Unders

Tuesday, July 25, 2017
Skill:
5-5-3-2-1
Overhead Squat
WOD:
"Nasty Nancy"
Three rounds
~400 meter run
~15 OHS 115/75
~10 burpees over the bar

Wednesday, July 26, 2017
Skill:
EMOM 10
1 Hang Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk (increase load movement every two rounds)
WOD:
10 Minute AMRAP
~12 Power Snatch 75/55
~4 Muscle Ups (mod: 4 ring rows+4 Box Dips)

Thursday, July 27, 2017
Skill:
1RM Split Jerk from rack
WOD:
"Karen"
~150 Wall Balls 20/14

Friday, July 28, 2017
Skill:
Double Under clinic (or try triple unders!)
WOD:
~1200 meter run
~63 Kettlebell Swings 53/35
~36 Pullups
~800 meter run
~42 Kettlebell Swings
~24 Pullups
~400 meter run
~21 Kettlebell Swings
~12 Pullups
*You may choose to do this individually or with a partner. If you partner, you BOTH run the full distance.

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