Monthly Archives: June 2019

6/18/19

18
Jun
2019
WU: Snatch work
2 rounds:
10 power shrugs
10 power high pulls
10 high hang power snatch
 
Oly: Snatch complex
20 mins working to a medium difficulty weight of…
1 power shrug + 1 power high pull + 1 high hang power snatch
*Focus on staying upright driving chest to the ceiling at top of each movement driving the bar up with your legs and pulling your body down with your arms
 
Cond: Alt EMOM 10
ME TTB
ME Sit ups
*record score each round
S = knee ups
WODs

6/17/19

17
Jun
2019

WU:
Run 1 lap
20 burpees

Strength:
3×3 pause back squats
*3 second pause at bottom

Cond: For time
21-18-15-12-9-6-3
Box jumps 24/20
HSPU
Time cap= 20 minutes
S: 20/14, box hspu

WODs

6/15/19

15
Jun
2019

Oly: 

3 position Cleans
 
Cond:   "DT"

5 rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155105/ pound Push jerk, 6 reps

Scales are your choice.  Be smart.  This is the best day ever.

WODs

6/14/19

14
Jun
2019
WU: 2 rounds
30 secs on y-stretch
15 PVC OHS
 
Strength:
Find 1RM OH squat
 
Cond:
AMRAP 5
100 DU
Then:
12 power snatches 75/55
4 bar over burpees
*Rest 6 min.
AMRAP 5
100 DU
Then:
8 power snatches 95/65
4 bar over burpees
*Rest 6 min.
AMRAP 5
100 DU
Then:
4 power snatches 135/85
4 bar over burpees
 
S1: SU, 55/35, 75/55, 95/65
S2: SU, 45/35, 55/45. 65/55
 
 
WODs

6/13/19

13
Jun
2019

Recovery/Open Gym

1. Hip circles
 
2. Crossover symmetry
 
3. Open gym
WODs

6/12/19

12
Jun
2019
WU:
2 rounds:
15 body rows
15 banded shoulder external arm (each arm)
15 hollow arches
 
Strength:
Find 1RM pull-up 
 
Cond:
Partner WOD:
100 partner med-ball sit-ups 20/14
1 mile med-ball partner run
WODs

6/11/19

11
Jun
2019
WU:
3 rounds:
10 PVC pass throughs
5 PVC clean & jerks
 
Strength:
Find 1RM push press
 
Cond:
"Elizabeth"
21-15-9
Squat cleans
Ring dips
 
RX: 135/95
S1: 95/65, chest only push-ups
S2: 65/45, push-ups
WODs

6/10/19

10
Jun
2019
WU:
As needed
 
Strength:
1RM make-ups
 
Cond:
For time:
100 wallballs 20/14
80 deadlifts 115/85
60 GTOH 50/35
40 pull-ups
20 HSPU
 
Time cap=25 minutes
 
WODs

6/08/19

08
Jun
2019
WU:
3 position snatch
 
Oly:
Work to heavy snatch single
 
Cond:
100 HSPU/push-up
*while partner holds handstand/plank, other partner does HSPU
*penalty=50 DU/SU
WODs

6/07/19

07
Jun
2019
WU:
Run 1 lap
20 squat jumps
20 reverse lunges
 
Strength:
Find 1RM front squat
 
Cond:
For time:
12 bar muscle ups
30 power cleans
 
RX:185/125
S1: C2B, 155/95
S2: pull-ups, 95/65
WODs