Uncategorized

Wednesday 7/18/18 WOD

Strength:

5 x 3

Overhead Squats

Metcon:

10 minute ladder

1 Squat Snatch (110/165)

2 OAA Dumbbell Snatch (50/70)

3 Box Jump Overs (20/24)

*At least through 15 BJO’s to Rx*

Tuesday 7/17/18 WOD

Metcon:

-Start with 100 Double-Unders-

30-20-10

Deadlifts (155/225)

Wallballs (20/30 @ 9/10ft)

Goblet Lunges (55/70)

-End with 100 Double-Unders-

*22 minute cut-off.*

Monday 7/16/18 WOD

Strength:

2 x 4

Push-Jerks w/ Pause (light weight)

4 x 4

Push Jerks

Metcon:

AMRAP X 10 minutes

10 Ring Dips

12 Toes 2 Bar

*At least 5 Rounds to Rx*

Saturday 7/14/18 WOD

Partner WOD

Metcon:

-Start with 50 Synchroed Overhead Squats (65/95)-

10 Rounds

8 Handstand Push-ups

15 Wallballs (20/30)

-End with 50 Synchroed Overhead Squats (65/95)-

*Partners alternate rounds. 25 minute cut-off*

Friday 7/13/18 WOD

Strength:

EMOTM X 8 minutes

Barbell Complex

1 Squat Clean

1 Hang Squat Clean

1 Touch and Go Squat Clean

1 Front Squat

Metcon:

9 minute ladder

2 Power Cleans (105/155)

3 Burpees Over the Bar

*At least through 18 Burpees to Rx*

Thursday 7/12/18 WOD

Metcon:

AMRAP X 22 minutes

25ft 1 Arm Overhead Dumbbell lunge (35/55)

25ft Handstand Walk

25ft 1 Arm OH Dumbbell Lunge (35/55)

8 Dumbbell Ground 2 Overhead (35/55)

*At least 6 Rounds to Rx*

Wednesday 7/11/18 WOD

Strength:

5 x 2

Deadlifts

Metcon:

3 Rounds

400m Run

15 Box Jump Overs (20/24)

30 Wallballs (14/20 @ 9/10ft)

*15 minute cut-off*

Tuesday 7/10/18 WOD

Metcon:

20-40-60-80-60-40-20

5-10-15-20-15-10-5

2-4-6-8-6-4-2

Double-Unders

Hang Squat Cleans (75/115)

Muscle-Ups

*24 minute cut-off*

Monday 7/9/18 WOD

Strength:

5 x 6

Push-Press

Metcon:

8 Rounds of each Tabata style

Power Snatch (75/115)

Kettlebell Swings (55/70)

Handstand Push-ups

*At least 150 Reps to Rx*

Saturday 7/7/18 WOD

Strength:

Work up to a “1 rep max”

Barbell Complex

1 Squat Snatch

1 Overhead Squat

1 TnG Squat Snatch

1 Overhead Squat

Metcon:

Teams of 2

100 Cal Row

50 Synchroed Burpees Over Bar

50 Partner Deadlifts (225/315)

100 Cal Row

*15 minute cut-off. Split the Row however you want.*