Monthly Archives: July 2019

7/19/19

19
Jul
2019
WU:
2 rounds
2 RDL's
10 bar over burpees
 
Strength:
Deadlift 5×5 @ 75% of 1RM
 
Cond:
3 rounds of AMRAP 3
10 burpees
10 wallballs
10 DB GTOH
Rest 3 mins
 
RX: 20/14, 50/35
S1: 14/10, 35/25
S2: 25/15
 
WODs

7/18/19

18
Jul
2019
Recovery/Mobility/Make-ups
 
1) Shoulder and hip mobility
 
2) Waiter walks with light DB- 2 laps
WODs

7/17/19

17
Jul
2019
WU:
3 rounds
5 strict pullups
5 tempo ring rows
 
Strength:
Strict press 5 x 5 @ 75% of 1RM
 
Cond:
In 25 minutes
Teams of 3:
Buy in: 5K row
Then with remaining time
AMRAP
Thrusters 
 
Score= # of thrusters completed
 
RX: 95/65
S1: 65/45
S2: 45/35
WODs

7/16/19

16
Jul
2019
WU:
3 rounds
10 BTN presses
10 HH power snatches
 
Oly: work up to heavy 3 TNG power snatches
 
Cond:
"Diane"
21-15-9
Deadlifts
HSPU
 
RX: 225/155
S1: 155/105, elevated HSPU
S2: 95/75, pike presses
WODs

7/15/19

15
Jul
2019
WU:
Run 1 lap
20 T2R
 
Strength:
Back squat 5×5 @ 75% of 1RM
 
Cond:
3 RFT
1 lap
20 box jump overs
20 GTOH
*my buddy style, done with a bumper plate
 
Time cap= 20 minutes
 
RX: 45/25
S1: 25/15
S2: 15/10
WODs

7/13/19

13
Jul
2019

Oly: Jerk+Clean complex

Skill:
1) Basic HS walk technique
2) HS walk obstacle
WODs

7/12/19

12
Jul
2019

WU: 30 squat jumps

Strength: Dead lift
1) work up to 72% of 1RM DL
2) complete 5×5 DL at 72%

Partner wod

Cond: For Time

Buy-in
10 wall walks

3 rounds
40 Deadlifts @ 185/115
30 Burpee box jump 24/20”
20 C2B pull ups
10 Single arm DB Thrusters 50/35#

Cash out
10 wall walks

S1 – 135/95, 20/14, 35/25
S2 – 95/65, any box height, 25/15

WODs

6/27/19

11
Jul
2019

Recovery/Make-ups/Open Gym

1. Hip circles

2. Crossover symmetry

3. Open gym/make-ups

WODs

7/10/19

10
Jul
2019
WU: 5 mins on DUs
 
Strength: Strict Press
1) warm up to 72% of 1RM Strict Press
2) complete 5×5 at 72% of 1RM
 
Cond: AMRAP 9
1) Row for cals
2) wall balls 20/14
3) KB swings 53/35
*3 mins at each station w/ 2min break in-between
 
 
WODs

7/9/19

09
Jul
2019
WU: Snatch Balance technique with pvc pipe
*focus on pushing under bar
 
Oly technique: Snatch Balance
5 x 3 at medium/heavy load
 
Cond: AMRAP 18

15 OHS 95/65
10 hspu
5 BMUs
1 lap around building 

S1 65/45, Pike press, Pull ups
S2 45/35, Push ups, Pulls ups w/ barbell on rack
WODs