Archives

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

6/29/19

29
Jun
2019
WU: Snatch pull unders
 
Oly: TnG Snatches
Work to heavy TnG Snatch triple
*focus on technique, fluid motion, and contact points
 
Cond.  “Amanda” FT
9-7-5
Muscle up
Squat Snatch 
 
 
RX 135/95
S1 95/65, MU on low rings
S2 6545, MU on low rings
 
 
WODs

6/28/19

28
Jun
2019
WU:
5 min. handstand practice
 
Strength:
Use 5-6 sets to work up to a medium effort pause strict press then  3×3 with 3 second pause at bottom
 
Cond:
AMRAP 10
1 hang squat clean
50 ft handstand walk
2 hang squat cleans
50 ft handstand walk
3 ha
 
 
RX: 185/125
S1: 135/95, box shoulder taps
S2: 95/65, pushup shoulder taps
WODs

6/27/19

27
Jun
2019

Recovery/Make-ups/Open Gym

1. Hip circles

2. Crossover symmetry

3. Open gym/make-ups

WODs

6/26/19

26
Jun
2019
WU:
500m row
Run 1 lap
 
Strength/Accessory:
4 rounds
20 bulgarian split squats
6 TGU (3 on each side)
 
Cond: Partner WOD for time
*In groups of 3
300 squat jumps
300 jumping jacks
300 cal. row
Then…
300 synchro russian twists 20/14
WODs

6/25/19

25
Jun
2019
WU: BTN STOH complex
10 rounds:
1SP-1PP-1PJ
 
Oly tech:
1) Work on receiving jerk in front rack
2) Work on cycling multiples
 
Cond:
Death by EMOM
2, 4, 6, … STOH
 
RX: 135/95
S1: 115/75
S2: 95/65
WODs

6/24/19

24
Jun
2019
WU:
10 Pause sir squats with hip circle
10 tempo ring rows (3 secs)
 
Strength: Front squat
Use 5-6 sets to work up to medium effort pause squat 
then…
3×3 w/ 3 second pause @ bottom
 
Cond: 4 RFT
8 thrusters
12 Bar facing burpees
RX 115/85#
S1 85/65#
S2 65/45#
*Time cap = 12 Min
WODs

6/22/19

22
Jun
2019
WU:
Pull-under work
 
Oly:
TNG clean & jerk technique
 
Cond:
"Helen"
400m run
21 KB swings (1.5/1 pood)
15 pull-ups
WODs

6/21/19

21
Jun
2019
WU:
50 banded shoulder ext.
Then: 2 rounds
10 BTN presses
10 back squats
 
Strength:
3×3 pause OHS
*3 second pause at bottom
 
Cond: For time:
300 DU
100 DB OH lunge
100 DB snatch
 
RX: DU, 50/35
S1: SU, 35/25
S2: SU, 25/15
WODs

6/20/19

20
Jun
2019
Recovery/Open Gym
 
1. Hip circles
 
2. Crossover symmetry
 
3. Open gym
WODs