7/31…”FRAN”

7/28….WOD

WOD: Teams of 2

For time.

  • 15, 2 person dead lift 315/225
  • Then partner wheelbarrow walk 40′ and complete 100 kb swings 55/35, then wheelbarrow walk back
  • 20, 2 person deadlifts 225/185
  • Then partner carry 40′ then complete 50 burpees, when done partner carry back
  • 30 clean and jerks 135/95 work as a team to complete

7/27….WOD

Warm up: TC

Skill: Front Squats 5×5 @ 70%

WOD:

4 Rounds

  • 12 Goblet squats 55/35
  • Walk 40′ with KB over head with RIGHT arm then 40′ back with LEFT hand overhead.
  • 6 burpee pull-ups

If burpee pull-ups need scaled do your burpees then your pull-ups separate with the band. Scale KB weight if needed.

 

7/26….WOD

Warm up: TC

Skill:  RX: 3x3x3x2x2x1x1 push jerk/split jerk  shoulder mobility between sets with pvc and resistance bands

(Beginner) Push press/push jerk mechanics

WOD: 12 MIN AMRAP

  • 15 Box overs 30″/24″
  • Push press 50% of your body weight (or scale weight) as many reps as possible when you put the bar down go back to box overs. Count reps of push press.

7/24…WOD

Warm Up:  MINI “CINDY”

5 Min AMRAP of…

  • 5 pull-ups
  • 10 push ups
  • 15 air squats

Then do some Hip and hamstring Mobility with bands.

Skill: Kipping Progression

WOD:

  • Max broad jump ( 3 attempts )
  • Max Chin over the bar hold. ( regular hold or reverse hold and may scale with a band a band if needed)
  • Max KB swings unbroken 55/35
  • Max box jumps 2 mins 24/20

7/21….Partner WOD

Warm up: TC

WOD:

Teams of 3

  • Run 400
  • 20 Front Rack lunges (115/75)
  • 30 push press (115/75)
  • 40 back squat (115/75)
  • 50 pullups
  • 40 jump over barbell while partners holds the barbell.
  • 30 push ups while partners hold barbell
  • 20 front lunges (115/75)

Here is the catch, work as a group, when you start the work out one person will do the movement when they are done or get tired switch to the other partners. Then they need to hold the barbell off the ground and work through all the movements. The only time the barbell can be put down is when you do pull-ups. You can put the barbell down and do pull ups as a group. Each time you drop the barbell or put it down you add 10 DU each time you put the weight down. Complete DU after the work out.

7/20…WOD

Warm-up: TC

Skill: 5-5-5-5-5 thrusters ascending with load

WOD:

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Next Page »