Archives

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

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