Strength
a) Front Squat – 6×3 @ 87%
b) Romanian Deadlifts – 4×6 @65-70% of 1RM DL
Conditioning
Make-Up/Skill Day! The Romanian DL are a great exercise to strengthen low back/hamstrings/glutes. If you are weak in those areas, make sure to do these.
Reminder: Mobility Clinic is this Saturday July 11th from 11:30am-1pm. There are still spots available! Cost is $20 for members & $30 for non-members. 
Strength
a) Bench Press – 5×3 (tempo) @ 80%
—5 sec count down, then drive up fast
b) Strict C2B Pull-ups – 4×8 (weighted for advanced)
Conditioning
6 Min AMRAP
10 KB Swings 70/53#
10 HR Push-ups
10 T2B
—Rest 3 minutes
6 Min AMRAP
5 Push Jerk 185/115#
10 C2B Pull-ups
—Rest 2 minutes
3 Min AMRAP Row For Calories
WOD Notes: Try to get 4+ rounds on both WOD’s & 50-75 cal for men 35-50 cal for women. Scaling for T2B are hanging knees above hips or 10 sit-ups. You may scale C2B to chin over bar. Jerk weight is 62% of 1RM push jerk.
Reminder: Mobility Clinic is this Saturday July 11th from 11:30am-1pm. There are still spots available! Cost is $20 for members & $30 for non-members. 
Strength
Snatch – 7x (1 Halt Snatch + 1 Full Snatch) @ 70-85%
—You may drop bar in between reps. For the halt snatch, DL to the knee (hold for a sec), then snatch.
Conditioning
5 Rounds For Time
40 Double Unders
20 Wall Balls 20/14#
6 Squat Snatch 155/100#
WOD Notes: TD = 11-16 minutes. Scaling for DU = 80 singles. WB height is 10ft for Rx. Sq Snatch weight should be around 65% of 1RM. You may do Power snatches if mobility is limited in the bottom of OHS.
Strength
BB Complex – 5x (1 full clean + 1 front squat + 1 jerk)
—all 5 sets should be @ 80%+. Work up to a heavy complex
Conditioning
For Time
15 Power Clean (70%)
20 Strict HSPU (3″ deficit/level)
400m Sled Drag 100/60#
20 Strict HSPU
15 Power Clean
Midline
Tabata Hollow Rocks
WOD Notes: TD = 14-20 minutes. Scaling for HSPU = 20 kipping HSPU or 10 Strict. You may also do 20 DB Push Presses (should take at least 2-3 sets) if you haven’t done HSPU in a WOD yet. Men will put a 100# plate on sled. Women will put a 45# + 15# plate on the sled.
Strength
Back Squat – 6×3 @ 87%
Conditioning
1.a) 50 Cal Row For Time
—Rest 2 minutes
1.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
2.a) 50 Cal Row For Time
—Rest 2 minutes
2.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
3) For Time: 50 Cal Row + 25 Lateral Burpees Over Bar
—no rest between row/burpees
WOD Notes: TD = 1:30-3:00 For Row / 45 sec-90 sec for burpees / 3-4 minutes for part 3. For round #2, try to stay within 20 seconds of your first round for both the row/burpees. Round #3 is no rest between the 2 movements. You will record 5 separate times. Do your best to go 100% ALL OUT for each segment! Keep in mind, rowing for calories will favor the larger/taller athlete & burpees favors smaller/shorter athletes.
Dan H getting his heavy squats in!
Conditioning
“Kyle Pagerly Memorial WOD”
27 Sumo DL High Pull 135/95#
Run 400m
27 KB Swings 70/53#
Run 400m
27 OHS 135/95#
Run 400m
27 Burpees
Run 400m
27 C2B
Run 400m
27 Box Jumps 24/20″
Run 400m
27 Squat Cleans 135/95#
Run 400m
Thanks to everyone who came out today to remember Kyle Pagerly!
Strength
Front Squat – 5×4 @ 82%
Conditioning
For Time
12 Overhead Lunges 155/105#
100 Double Unders
12 Overhead Lunges 155/105#
75 Cal Row
12 Overhead Lunges 155/105#
50 Burpees
WOD Notes: TD = 11-17 minutes.Use around 55% of your OHS max for the lunges. It should be moderately heavy for 12 reps, which you can still do unbroken. Scale 200 singles for DU.
Reminder: Kyle Pagerly Memorial WOD is this Sunday July 5th! Donations will be accepted & we will have a raffle. All visitors are welcome! Saturday July 4th will be open gym from 10-2pm,
Strength
Squat Clean – 7×1
—all 7 sets @ 80%+. Work up to a heavy single.
Conditioning
3 Rounds For Time
10 Deadlifts 315/205#
20 T2B
30 Wall Balls 30/20#
Assistance
a) Bar/Ring Dips – 4×8
b) Strict C2B Pull-ups (weighted for advanced) – 4×8
WOD Notes: TD = 9-15 minutes. DL weight is 67-70% of 1RM (make sure your low back isn’t rounding on your setup). Scaling for T2B are 30 knee above hip or you may scale the reps down to 10 each round. WB height is 10ft for both men & women (9ft for masters 50+). If you have the extra time, please do the assistance work!
What is Jenn doing? – Brent
Strength
Snatch – 10 sets (Snatch Pull + Sq Snatch + OHS)
—Start @ 70% & work up to a heavy complex
Conditioning
6 Rounds (interval style)
1 Rope Climb 20ft
8 DB Snatch (alternating) 90/60#
15 Cal Row
—Rest 1 minute between rounds
WOD Notes: Each round should take under 2 minutes so try to give 90%+ effort, since you have rest each round. RC scale = climb to 15ft or 1 lap sled pull with arms. DB Snatches are slightly heavier, but you should still be able to move through them fairly quickly.
Reminder: Kyle Pagerly Memorial WOD is this Sunday July 5th! Donations will be accepted & we will have a raffle. All visitors are welcome! Saturday July 4th will be open gym from 10-2pm,
Strength
BB Complex – 2 Power clean + 3 Push Press + 4 Push Jerk
—1 every 2 minutes for 8 minutes. 5 sets total. Start @ 80% of Push Press then work up to heavy complex
Conditioning
6 Rounds For Time
5 Burpee Ring Muscle-Ups (sub: 10 GI Janes)
5 Hang Power Cleans 205/125#
5 Push Jerk 205/125#
WOD Notes: TD = 12-17 minutes. BB weight is around 70% of both HPC & Jerk. Use the same weight for each movement. If you can’t do the 5 HPC unbroken drop after the 4th rep, then knock out all 5 jerks without dropping bar. To prevent your rings from swinging too much, make sure they are set-up just above your reach while standing.
Reminder: Kyle Pagerly Memorial WOD is this Sunday July 5th! Donations will be accepted & we will have a raffle. All visitors are welcome! Saturday July 4th will be open gym from 10-2pm
