Monthly Archives: July 2019

7/31/19

31
Jul
2019
WU: 2 Rounds
20 Hollow Arches from the hang
20 Russian Twists
 
 
Strength: Dead Lifts
5×5 @ 80% of 1RM
 
Cond. 6 RFT
8 Power Snatch
8 Lateral Burpee over Bar
 
RX 115/85#
S1 95/65#
S2 65/35#
WODs

7/30/19

30
Jul
2019
WU: 
1 Lap
20 TTR
 
Strength: Strict Press
5×5 SP @ 80% of 1rm
 
Cond: 5 Rounds
3 min AMRAP w/ 2 min rests
Buy in every round = 400m
Round 1) KB swings 53/35#
Round 2) TTB
Round 3) Push ups
Round 4) Sit ups
Round 5) Burpees
*400m run does count towards score
Scales: Less weight, modified movement, and/or lap around building (320m)
WODs

7/29/19

29
Jul
2019
WU: 2 rounds
10 pvc ohs
10 squat jumps (high)
 
Strength: Back squat
5×5 BS @ 80% 1rm
 
Cond: Every 2 mins for 10 rounds
1 power clean + 1 front squat + 1 jerk
*your heaviest weight is your score
WODs

7/27/19

27
Jul
2019
WU:
Snatch technique
 
Oly:
Every 90 seconds for 10 rounds
1 high hang squat snatch + 1 mid hang squat snatch + 1 full snatch
 
Cond:
"Nancy"
5 rounds
400m run
15 OH squats
 
RX: 95/65
S1: 75/55
S2: 45/35
WODs

7/26/19

26
Jul
2019
WU:
Run 2 laps
 
Strength:
Deadlift 5 x 5 @ 78% of 1RM
 
Cond:
3 x 500m row
Rest as needed
Score= worst time
WODs

7/25/19

25
Jul
2019
Recovery/Mobility/Make-ups
 
1) Shoulder and hip mobility
 
2) SA KB box step-ups
 
3) Make-ups
WODs

7/24/19

24
Jul
2019
WU:
3 rounds
10 elbow wraps
10 front squats
 
Oly:
Squat clean technique
 
Oly interval complex:
Every 90 seconds for 10 rounds
1 high hang squat clean + 1 mid hang squat clean + 1 full squat clean
WODs

7/23/19

23
Jul
2019
WU:
Accumlate 1 minute of handstand holds
Then 2 rounds
10 pull-ups
10 PVC pass-throughs
 
Strength:
Strict press 5 x 5 @ 78% of 1RM
 
Cond:
"Loredo"
6 RFT
24 air squats
24 push-ups
24 walking lunges
400m run
 
WODs

7/22/19

22
Jul
2019
WU:
3 rounds
10 PVC squat snatch
10 reverse lunges
 
Strength:
Back squat 5 x 5 @ 78% of 1RM
 
Cond:
AMRAP 9
ME TTB
*every break=1 rope climb
 
S: K2E/V-ups, 3 rope pulls from ground
 
WODs

7/20/19

20
Jul
2019

WU: 10 min DU work

Oly: work up to heavy clean and jerk triple TnG 

Cond: 3RFT 
75 DU 
7 BMU

WODs