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Tuesday July 18, 2107

Posted on Jul 17, 2017 | 0 comments

Skill:

Strict Pull Up

WOD:

Every 1 min for 10 mins do:

5 Hang Power Cleans, 155/105 lbs

4 Front Squats, 155/105 lbs

3 Muscle-ups

**Rx+ – 175#/125#

*Muscle Up Scale – 3 ring dips

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Monday July 17, 2017

Posted on Jul 16, 2017 | 0 comments

Strength:

Deadlift

5-5-4-3-3-3-3-3-3 @65% of your 1RM

Sumo Deadlift

3-3-3 @ 70%

WOD:

50-35-20

50-35-20 reps, for time of:

Dumbbell Snatch, 40/25 lbs

AbMat Sit-up

Goal: Sub 12 min

*cap – 12 Min

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Friday July 14, 2017

Posted on Jul 13, 2017 | 0 comments

Strength:

Bench Press

4 x 10 @ 55%

WOD:

3 rounds for time of:

20 Kettlebell Swings, 70/53 lbs

20 Box Jumps, 24/20 in

20 Chest-to-bar Pull-ups

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Thursday July 13, 2017

Posted on Jul 12, 2017 | 0 comments

WOD 1:

20 Min AMRAP

10 Alt. DB Snatch 70#/50#

15 Cal Assault Bike

30 Double Unders

 

WOD 2:

3 Rounds for Time

800 m Run

50 Air Squats

25 Cal Row

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Wednesday July 12, 2017

Posted on Jul 11, 2017 | 0 comments

Strength:

1 Clean + 1 Front Squats + 1 Push Jerk

In 20 Min work up to a heavy set.

WOD:

3 Rounds for Time

21 Push Ups

18 Front Squats 95#/65#

15 Box Jumps 24″/20″

12 Front Rack Lunge 95#/65#

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Tuesday July 11, 2017

Posted on Jul 10, 2017 | 0 comments

Skill:

Strict Pull Up

Everyone will spend 20 min working on Strict Pull up progression.  If you have strict pull ups you will work weighted Strict Pull Up, Strict C2B or weighted Strict C2B.

WOD:

EMOM 4 Min

10 Thrusters 75#/55#

- Max Burpees in remaining time

Rest 1 Min

*Repeat 2 more times

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