Tuesday, July 17, 2018

Wednesday 7/18/18

Strength
30 Front Squats @ 115/75
20 Front Squats @ 135/95
10 Front Squats @ 155/105

WOD
"Mani-Pedi"
7 Rounds on the 2:00
36 DU's (72 singles)
9 TTB
3 Power Snatch (increasing weight)


Monday, July 16, 2018

Tuesday 7/17/18

WOD
"Move your A##"
5 deadlifts (225/155)
10 burpees

Stamina
800m Run
Rest 2 mins
600m Run
Rest 2 mins
400m Run
Rest 2 mins
200m Run

Sunday, July 15, 2018

Monday 7/16/18

Strength
EMOM x 12
2 cleans pulls from low hang + 1 high hang power clean @ 50%

WOD
"Jelly Belly"
50-40-30-20-10
abmat sit ups
21-15-9-6-3
Cal row
10-8-6-4-2
Squat cleans (155/105)

Friday, July 13, 2018

Saturday 7/14/18

TEAM WOD
"Rock Candy"
With partner, split reps except for the runs
5 Rounds
20 pull ups
40 push ups
60 squats
200m Run

Thursday, July 12, 2018

Friday 7/13/18

WOD
"ONESIES"
20 min - weightlifting (Choose 1)
1 rep max Snatch
1 rep max Clean
1 rep max Thruster

10 min gymnastics
Max unbroken pull ups, HSPU, or Muscle Ups

10 min Conditioning
1 mile Run, or 2000m Row, or 4500m Bike

Wednesday, July 11, 2018

Thursday 7/12/18

WOD
"Cowboy Up"
20 min EMOM
Even: 3 deadlifts (start @ 50% and increase each round)
Odd: 10 sit ups + 20 DU's

Stamina
ROMWOD

Tuesday, July 10, 2018

Wednesday 7/11/18

Strength
4 rounds of
2 rope climbs and 200m Run

WOD
Tabata "Need a rest day"
DB strict press (30/20)
jumping lunges
ring dips
walking lunges
DB push press