Monthly Archives: July 2019

7/8/19

08
Jul
2019

WU: 3 rounds
10 sit ups 
10 lunges

Strength: Back Squat
1)Work up to 72% of 1rm BS
2)Complete 5×5 at 72% 

Cond: For Time
50-40-30-20-10
Ab mat sit ups
Walking lunges

 

WODs

7/6/19

06
Jul
2019

Skill: DU technique and repetitions 

Partner Wod

50 back squat 135/95
50 KB swings 53/35
50 front squat 115/75
50 KB swings 
50 thrusters 95/55
50 KB swings
50 OHS 75/35

WODs

7/5/19

05
Jul
2019
WU: 
3 x Hip circle Lateral walk 
20 Ys on bands
 
Strength: Strict Press
1) Work up to 70% of 1rm strict press
2) Complete 5×5 strict press @ 70% of 1rm
 
Cond: EMOM 12 for quality
M1) 10 BB RDLs 
M2) 10 DB Low rows
M3) 20 Low to high to low planks
 
*Use medium weight, slow reps, low rows one arm per minute

 

WODs

7/04/19

04
Jul
2019

Happy Independence Day!

Cond:
7 rounds
4 pull-ups
1 lap
7 burpees
7 sit-ups
6 GTOH
 
RX+ – MUs,BOBs,TBB, BB GTOH @135/95#
RX – PUs,Burpees,sit ups, DB GTOH 50/35#
S1 – Ring Rows,Burpees,Sit ups, DB GTOH 30/20#
S2 – Your choice 
 
 
WODs

7/03/19

03
Jul
2019
WU:
500m row
40 single leg RDLs
 
Strength:
1) Work to 70% of 1RM deadlift
2) 5×5 deadlifts @ 70%
 
Cond:
AMRAP 10
2-4-6-8-…
T2B
HSPU
 
S1: K2E, box hspu
S2: sit-ups, push-ups
WODs

7/02/19

02
Jul
2019
WU:
2 rounds
20 lunges
20 barbell low rows
20 supermans
 
Oly:
1) Work up to 70% of 1RM push jerk
2) 3×3 TNG push jerks at 70%
 
Cond:
Every 90 seconds for 10 rounds
1 squat clean+2 front squats+1 jerk
*Score=heaviest weight completed
WODs

7/01/19

01
Jul
2019

WU:
AMRAP 5
“Cindy”

Strength:
5×5 back squats @ 70% of 1RM

Cond:
AMRAP 7
5 deadlifts
15 wallballs
45 double unders

Then…
Rest 5 mins
Repeat score for time
RX: 225/155, 20/14
S1: 185/125, single unders
S2: 125/95

WODs