7/31/15…WOD

7/30/15…WOD

Warm up: GW#2

Skill/Strength:

  • 15 MINS to work on Gymnastics skill of your choice. HSPU/Kipping Muscle ups progressions/HS Walk/Kipping. Unsure ask a coach.

WOD:

18 MIN AMRAP

  • Run 400m
  • 10 C2B Pull-ups
  • 12 Burpee  box Overs 24/20

7/29/15…WOD

Warm up: OW#1

Skill/Strength:

  • 2 Hang Squat Cleans every 90 sec for 8 rounds Ascending in weight

WOD:

4 Rounds

  • 10 Deadlifts 185/135
  • 25 Wallballs 20/14
  • 50 DU

Rest 1 MIN

Post Workout: Not for time 4×6 Ring dips (assisted or weighted)

7/28/15…WOD

Warm up: WW#1  with Shoulder mobility

Skill/Strength:

  • 5×5  Push Jerk/ Split Jerk @ 70-75% of 1RM
  • Clean Progressions

 

WOD:

For time:

  • Run 200m
  • 10 Power Clean and Jerks 135/95
  • Run 200m
  • 8 Power Clean and jerks
  • Run 200m
  • 6 Power Clean and Jerks
  • Run 200m
  • 4 Power Clean and Jerks
  • Run 200m
  • 2 Power Clean and Jerks

14 MIN CAP

 

7/27/15…WOD

Warm up: GW#3 with hip stretching

Skill/Strength:

  • Front Squat 6×3 @ 75-80%
  • Super Set with 6 Quality Ring row with 3 Second descending tempo keep Core and midline tight

WOD:

4 Rounds

  • 21 CAL Row
  • 15 Plate Ground to Overhead 45/25
  • 9 Lunges with plate 45/25 (9 each leg—18 Total)

Post Work: Run 800m NOT FOR TIME

7/25/15…WOD

Warm up: TC

WOD:

Teams of 2

  • Row 500m ( Split row)
  • 50 Back Squats 95/65 (Split reps)
  • 50 Ab- Mat sit ups with Med Ball (Alternating Split reps)
  • 50 DU (Per Person)
  • Row 500
  • 40 Back Squats
  • 40 Abmat situps
  • 40 DU
  • Row 500
  • 30 Back Squats
  • 30 Ab Mat wit ups
  • 30 DU
  • Row 500
  • 20 Back Squats
  • 20 Sit ups
  • 20 DU
  • Row 500
  • 10 Back Squats
  • 10 Sit ups
  • 10 DU

22 MIN CAP

@ 26 MINS

Run Mile with partner –800m per person on partner runs 400 when done partner runs 400 until mile is complete

7/24/15…WOD

Warm up: GW#4

Skill/Strength:

  • Strict press 6×2 @80-85%

WOD:

4 Rounds

4 MIN Rounds

  • 20 Pull-ups
  • Run 400m
  • Max HSPU *Scale Max HR Push ups

rest 3 MINS

 

Scale pull-ups appropriately to be able to make it through the run

7/23/15…WOD

Warm up: GW#2

Skill/Strength:

5 Rounds

  • 2 Rope Climbs
  • 30 Sec Hollow Hold
  • 30 Sec Superman Hold

15 MINS to Complete

WOD:

For time:

  • Row 1K
  • 100 DU
  • 50 AB-Mat situps
  • 20 Deadlifts 155/105
  • Run 800m
  • 20 Deadlifts
  • 50 Ab-mat situps
  • 100 DU
  • Row 1K

24 MIN CAP

7/22/15…WOD

Warm up: OW#2

Mobility:

  • Shoulder Mobility with bands 4-5 MINS
  • Mid Thoracic Mobility 4-5 MINS
  • Hamstring with bands 4-5 MINS
  • Couch Stretch  2 MINS each leg

Skill:

  • OHS Technique/Mechanics

WOD:

12-9-6

  • OHS 95/65
  • Bar Over Burpees

@ 7 MINS On Clock Start

9-6-3

  • OHS 115/75
  • Bar Over burpees

@ 14 MINs on Clock start

6-3-1

  • OHS 135/95
  • Bar Over Burpees

21 MIN CAP

Scale appropriately

 

7/21/15…WOD

Warm up: OW#1 with Stretching

Skill/Strength:

  • 3 Power Clean and Jerks every 90 Sec for 8 Rounds (Ascending in weight)  (12 MINS)

WOD:

8 Rounds

  • 5 S2OH 115/75
  • 10 Box Overs 24/20
  • 10 Russian KB Swings 55/35

 

18 MIN Time CAP

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