Sunday 07.23.17

Sunday 07.23.17

 

Strength

3 Rep Max Deadlift

* 15 minutes to establish a 3 rep max deadlift. Warm up as needed working to the 3 rep max.

 

WOD

For Time:
15-12-9-6-3 Deadlift (185/135#)
40-30-20-10-5 Abmat Sit-ups

* 200m run after each round. Post time to the whiteboard.

 

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Saturday 07.22.17

Saturday 07.22.17

 

Partner WOD

For Time:
50 Toes-to-Bar
100 Wall Balls (20/14#)
50 Burpee Box Jump Overs (24/20″)
100 Alternating DB Snatch (50/35#)

* Split reps as needed between partners. Post time to the whiteboard.

 

Olympic Lifting Class

Clean & Jerk

 

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Friday 07.21.17

Friday 07.21.17

 

Strength

3 Rep Max Bench Press

* 15 minutes to establish a 3 rep max bench press. Warm up as needed working to the 3 rep max.

 

WOD

For Time:
750m Row
150 Double Unders (300 Singles)
15 Atlas Stones
150 Double Unders (300 Singles)
750m Row

* Post time to the whiteboard.

 

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Thursday 07.20.17

Thursday 07.20.17

 

WOD

For Time:
21-15-9
Handstand Push-ups
Hang Power Cleans (115/75#)

Rest 5 minutes…

21-15-9
Ring Rows
Front Rack Lunges (115/75#)

* Front rack lunges are alternating, in place. Post time to the whiteboard.

 

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Wednesday 07.19.17

Wednesday 07.19.17

 

Strength

Heavy Single Squat Snatch

* 12 minutes to work up to a heavy single snatch. This is NOT a 1 rep max. Aim for 10-20# above your final weight for today’s WOD.

 

WOD

For Time:
400m Run
12 Squat Snatch (115/75#)  Rx+(135/95#)
400m Run
9 Squat Snatch (135/95#)  Rx+(155/110#)
400m Run
6 Squat Snatch (155/105#)  Rx+(185/125#)

* Every time you miss a snatch immediately perform a 25 double under penalty...

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Tuesday 07.18.17

Tuesday 07.18.17

 

WOD

5 Rounds of 3min AMRAP:
300/250m Row
15 KB Swings (1.5/1.0 pood)
Max Rep Burpees to Target

Rest 3 minutes…

* Burpees are to a target set approximately 6” above your reach (use a pull-up bar or a ring set to the appropriate height). Post total burpees completed to the whiteboard.

 

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