7/31/14…WOD

7/30/14…WOD

Warm up: TC

Strength/WOD:

  • 1 Hang Squat Snatch EMOM for 10 MINS (Ascending in weight)

3 MIN Transition

  • 15 MINS to find 3 REP MAX OHS from the Rack * If form isn’t correct, work light and focus on proper technique for 15 MINS*

Extra Credit if you have time:

  • 25 strict C2B Pull-ups/Pull-ups

 

7/26/14…WOD

Warm up:TC

WOD:

Teams of 2

Buy In:  Row 1K (500 Each)

2 Rounds

  • 60 Wallballs 20/14
  • 30 Ab-Mat sit-ups with Med Ball
  • 400′ Walking lunge with Med ball over head (50′ down 50′ Back)

Cash out: 60 T2b (30 Each)

7/23/14…WOD

Warm up:TC

Mobility:

  • Couch Stretch 2 MINS Each leg (4 Mins total)
  • Shoulder Mobility 2 MINS Each Arm (4 MINs total)

WOD:

Increasing in weight each Set

  • 5 Power Snatches EMOM for 3 MINs
  • rest 1 MIN
  • 4 Power Snatches EMOM for 3 MINs
  • rest 1 MIN
  • 3 Power Snatch EMOM for 3 MINs
  • rest 1 MIN
  • 2 Power Snatch EMOM for 3 MINs
  • rest 1 MIN
  • 1 Power Snatch EMOM for 3 MINs

Post WOD: 1000m Row Cool down

7/23/14…WOD

Warm up: TC

Skill/Strength:

  •  5 MINS Review pistols and Modifications

WOD:

“Schmalls

Run 800m

Then

2 Rounds

  • 50 Burpees
  • 40 pull-ups
  • 30 One legged squats *scale Air Squats*
  • 20 Kb Swings 55/35
  • 10 HSPU *Scale* 20 Sec HS Hold/Pike HSPU/Inverted Push-ups

Then

Run 800m

40 MIN Time CAP

Compare time:

May 21, 2013

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