STRENGTH
Back Squat, Build to a 7RM in a few sets, then 85% x 7 x 2
WOD
Level 1
3 Total Sets:
- Max Rep Dumbbell Clean and Press x 1 Minute
- Max Rep Wall Ball to 9′ x 1 Minute
- Max Rep V-Up x 1 Minute
- Rest 2 Minutes
Level 2
3 Total Sets:
- Max Rep Ground to Overhead (165/115) x 1 Minute
- Max Rep Wall Ball (20/14) x 1 Minute
- Max Rep Toe to Bar x 1 Minute
- Rest 2 Minutes
Record Total Reps
ANNOUNCEMENTS/UPCOMING EVENTS
1. Register for the “31 Heroes” WOD happening on August 1! More info HERE.
2. 4th of July Schedule Update! We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled. If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room. There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!
Air squats and ab work
Wod: 35# high hang snatch (25/rnd); 10# wb (20/rnd); t2b ( 9,8,8)
7RM: 130#, 85%: 110#; WOD: 160 reps (85# GTO, V-ups)
205 136
7RM- 155#, then, 135# twice
Squats:
7RM: 205#
2×7 @ 85%: 175#
WOD: 121 Total Reps (45, 38, 38)
90kg
WOD: 40 + 40+ 42 = 122
120# G2O, 25# WB, 15# V-up