Thursday 7-18-19
Skills
For Time
400m Run
400m Row
400m Run
WOD
For Time
5-7-9-12-9-7-5
T2B
Burpees
Then,
3 Rounds of
15 Box Jumps (24/20)
1 Rope Climb
Archive for month: July, 2019
Wednesday 7–17-19
Strength
15min EMOM
Every 90 sec, 1 Squat Snatch
Add after every successful attempt. 5-10#
WOD
8 RFT
3 Squat Cleans (185/125)
5 Bench Press (185/125)
Tuesday 7-16-19
Strength
Ring Rows
8-8-8-8-8
WOD
14min AMRAP
20 Pull-Ups
40 KBS (53/35)
60 DU’s
Cashout– Single arm DB Row
Monday 7-15-19
Strength
Thrusters (off Rack)
10-8-6-4-2
Increase weight every set.
WOD
5RFT
15 WB (20/14)
8 Power Cleans (135/95)
6 Push Press (135/95)
Cashout– 30 tricep Banded ext.
Friday 7-12-19
Strength
Back Squat
15-7-3-3-3-15
Work to Heavy 3 rep Back Squat.
The whole class will be dedicated to the strength.
Thursday 7-11-19
Skill
4000m Row with partner
Alternating every 500m for Time.
Partner WOD
18min AMRAP
Alternating movements with partner
16 KB Snatches (45/25)
8 Pull-Ups + 8 Burpees
12 Box Jumps (24/20)
Wednesday 7-10-19
Skill
HS walk drills
WOD
6min AMRAP
4-6-8-10-12… etc of
Hang Squat Cleans (115/85)
HSPU’s
Rest 2min
Repeat 6min AMRAP
Start at 4…
Measure= Total Reps
Cashout– DB Shoulder Complex (frontal, Lateral, rear) + Dips
*scale HSPUS with HS Pushups with feet or knees on a box or bench.
Tuesday 7-9-19
Strength
DL
8-8-8-8
Must be Touch and go/ medium weight
Then, after each set…
DB Walking Lunges (each arm)
10-10-10-10
WOD
8 RFT
7 T2B
25 DU’s
Cashout– 20 GHD sit-ups
Monday 7-8-19
Strength
Snatch Complex
Snatch Grip DL (3 sec) + Hang Power + Floating (below knees) Squat Snatch + Touch and Go Squat Snatch.
7 working Sets, not including warm up set
WOD
18 Min AMRAP
3 Bear Complex’s (135/95) RX+(165/115)
12 Pull-Ups
200m
1 Bear Complex= Power Clean + FS + S2OH + BS + S2OH
Friday 7-5-18
Strength
Push Jerk
2-2-2-2-2
WOD
4RFT
20 KBS (62/35)
10 T2B
