Friday 7-19-19

WOD

“Diane”

21-15-9

DL (225/135)

HSPU’s

Post WOD Strength

Push Press

5-5-5-5-5

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

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