Archives

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

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