Saturday, July 21, 2018

Partner WOD

Split Reps Anyway (35 min time cap)

100 Double Under

50 American KBS 53/35

40 cal Row

30 Thruster 135/95

20 Pull-Up

10 Ring Push Up

10 Front Squat 135/95

20 Burpee

30 Power Clean 135/95

40 Deadlift 135/95

50 Wall ball 20/14

100 Double Under

Wednesday, July 18, 2018

Strength

A1. Weighted Pull-Up 4x5 @ 70-75%, rest 1 min

A2. Db Rear Foot Elevated Split Squat 4x8/side As Heavy As Possible rest 2 min

MetCon

 

AMRAP 8 @ 80%

Buy in: 400m Run

8 Clean (135/95)

12 Toes to Bar

Rest 4

AMRAP 8@85%

Buy in: 400m Run

8 Clean (135/95)

12 Toes to Bar

Monday, July 16, 2018

Strength

Hang Power Snatch + Hang Snatch + Snatch build to heavy set with good technique

MetCon

 

AMRAP 8 @ 80%

50 Double Under

25 Wall Ball 20/14

15 Burpee

Rest 4

AMRAP 8 @ 80%

250m Row

15 Pull-Up

10 Power Snatch 95/65

Sunday, July 15, 2018

Skill

AMRAP 8

10 unbroken T2B + 5Kb OH Squats per side

MetCon

AMRAP 10@ 80%

10 Db Thruster 50/35

10 Lateral Burpee over Db

30 Double Under

Rest 5 min

AMRAP 10@ 80%

10 Db Hang Clean & Jerk 50/35 (5/side)

10 Db facing Burpee

10 Cal AB

Saturday, July 14, 2018

Partner WOD  

You go, I go Style

Buy- in: 500m Row Each (partner does situps while other rows)

6 Rounds

15 Wall Ball 20/14

15 Box Jump Over 24/20

15 Pull-Up

15 Burpee

Cash-Out: 400m Run each (partner does sit-ups while other runs)

Friday, July 13, 2018

Strength

A1. Front Squat, 5-5-5-5-5, build each set starting at 65% of 1 RM; rest 30 sec

A2. Weighted Dip 5-5-5-5-5, build each set; rest 90 sec

MetCon

"Sham"

7 Rounds

11 Bodyweight Deadlift

100m Sprint