WU: 3 Rounds
30 sec dead hang
10 OHS (pvc or bar)
Oly: EMOM 10
Snatch doubles (athletes choice on snatch type)
Cond: 3 Rounds for quality
M1- KB swings (Russian)
M2 – Row cals
M3 – BB upright rows
8/20/19
20
Aug
2019
8/19/19
19
Aug
2019
WU:
Run 1 lap
10 burpees
10 lunges
10 sit-ups
Strength:
Back squat 4 x 10 @ 65%
Cond:
For time
100 DB GTOH
Every minute on the minute, do 5 burpees
RX: 50/35
S1: 35/25
S2: 25/15
8/17/19
17
Aug
2019
Ring MU technique
Cond:
For time
30 ring MU
8/16/19
16
Aug
2019
WU:
2 mins
Burpees
Strength:
Deadlift 5 x 5 @ 85% of 1RM
Cond:
3 rounds
50 seconds on, 10 seconds off
ME T2B
ME thrusters 75/55
ME row
S1: Knee ups, 55/45
S2: V-ups, 45/35
8/15/19
15
Aug
2019
Recovery/Mobility/Make-ups
Hip support
1) Lateral steps with hip circle
2) 5 x 5 seconds banded hip flexion, each side
3) Seated hip rotations- 5 with arms, 5 without arms, 5 with extention
Shoulder support
1) 3 rounds of:
10 Scap Pull ups
10 Scap Push ups
10 Scap Body rows (rings or barbell)
10 Scap HSPU (pike on ground for scale)
Open Gym
8/14/19
14
Aug
2019
WU:
100 DU/SU
30 sit ups
30 Sumo DL high pulls
Cond: Partner WOD For Time
(break up evenly)
50-40-30-20-10
Hang Power Cleans
Lateral Burpees
RX 135/95
S1 95/65
S2 65/45
8/13/19
13
Aug
2019
WU: 1 Lap + 2 rounds of cindy
Strength: Strict Press
5×5 @ 85% of 1RM
Cond: 5 Rounds
Every round you have 2 minutes to complete
1/2 lap around building
ME Push ups
Then rest 2 mins…
RX: Chest Only
S1: Push ups on toes
S2: Push ups on knees
* Score = push ups
8/11/19
12
Aug
2019
WU: 3×10 Wall balls unbroken
Strength: Back Squat
5×5 BS @ 85% of 1RM
Cond: "Karen"
150 Wallballs for time
RX 20/14
S1 14/10 or lower height
S2 Medball airsquats
8/10/19
11
Aug
2019
1) Snatch Techique
2) Power Snatch single every 30 seconds for 20 rounds
RX 135/95
*Scale as needed to make 20 rounds
8/09/19
10
Aug
2019
WU:
500m row
Strength:
Deadlift 5 x 5 @ 83% of 1RM
Technique: Running technique
Cond: Interval sprints
4 x 100m
8 x 50m
12 x 25m
