Thursday 8-1-19
Skill
7min EMOM
30 sec of ME DU’s
Measure= Total DU’s Reps only.
WOD
5RFT
10 Back Squat (135/95)
15 WB Sit-Ups (20/14)
100m sand bag run
Archive for month: July, 2019
Wednesday 7-31-19
A. Bench Mark WOD
“Grace”
30 Clean and Jerks (135/95)
RX+ (205/125)
B. Bench Press
10-10-10-10
Tuesday 7-30-19
Skill
10min EMOM
Even- ME T2B for 30 Sec./ rest 30sec
ODD- ME Cal Row- 30 sec/ rest 30sec
WOD
5 Rounds of
3:00min Rounds (2:30 of work/30 sec rest)
200m Run
15 Pull-Ups
ME Burpee Box Jump overs (24/20)
Measure= Burpees Box Jump overs
Monday 7-29-19
Strength
Front Squat
5-5-5-5-5
WOD
For Time
100 KBS (62/35)
80 DU’s
60 Sit-Ups
40 OH Walking Plate Lunges
20 HSPU’s
Friday 7-26-19
Strength
DL
5-5-3-3-3-3
Work to a Heavy 3, must be a touch and go.
WOD
12min AMRAP
7 Hang Power Clean (155/115)
20 Air Squats
8 Burpees
Cashout– 1RM Turkish Get Up
8 Walking Single arm KB Lunges.
Thursday 7-25-19
Strength
5 Sets of
8 Bench Press
8 Banded Pull-Ups
Then, 5 sets of
8 Seated DB Press
8 DB Row (each side)
Then,
3×10 DB Lateral Raises
3×10 DB Rear Delt Flys
3×10 DB Frontal Raises
Then,
4sets of
10 Dips or Banded tricep Ext.
10 BB Bicep curls
30 GHD Sit-ups
Wednesday 7-24-19
Strength
Back Squat
5-5-5-5-5
3 sets greater/ or equal to 75% of 1RM
WOD
3RFT
Sprint 200m
10 OHS (115/85)
10 T2B
Tuesday 7-23-18
Strength
Push Jerk / Split Jerk
6 (1+1)
Off Rack, work to a Heavy set, but priority is technique
WOD
As many reps as possible…
2min of Pushups
2min of Sit-ups
2min of DU’s
2min of WB
2min Rest
2min Pushups
2min sit-ups
2min DU’s
2min WB
Monday 7-22-19
Strength
Power Cleans
Touch and Go’s
3-3-3-3-3
WOD
10-9-8-7-6-5-4-3-2-1
Front Squats (155/115)
C2B Pull-Ups
Friday 7-19-19
WOD
“Diane”
21-15-9
DL (225/135)
HSPU’s
Post WOD Strength
Push Press
5-5-5-5-5
