2018-07-23

July 23, 2018 admin

Mon
Warmup
Row/Bike/Ski 3min
3 Rounds
3 Muscle Snatch (add weight each round)
10sec Hollow Hold w/ light weight in hand
5 Pushups

Strength
10min EMOM
1 Snatch @ 80-85% 1RM

WOD
10min AMRAP
10 Back Squats from the ground
8 Toes to Bar
6 Burpee Box Jump Over (30/24″ if able)

Tues
Warmup
3 Rounds
100m jog, 1 Wall Walk w/ 10sec hold, 10 Scap Pullups, 10 KB Swing

Strength
3RM Strict Press
4RM Strict Pullup

WOD
Every 3min for 15min
Run 200m
10 HSPU
10 KB Snatch (5 each arm)

Wed
Warmup
3 Rounds
5 KB SDLHP, 30s Goblet Squat hold, 10sec Ring Pushup Hold

Strength
5×5 Front Squat from the ground (5-10# heavier than last week)

WOD
7 Rounds
7 Sumo DL High Pull
14 Ring Pushup (or hand release pushup)

Thurs
Dynamic Warmup

Strength
5 Rounds for Quality
3 Box Jumps as high as possible
100 ft Sled Push (heavy)
15 Straight Leg Situps

WOD
3x1000m Row
Rest ~3min between efforts

Friday
Warmup
w/ a partner 5 Rounds each
10/8 Cals Row/Bike/Ski Sprint
then Snatch warmup

Strength
Snatch + Hang Snatch + OH Squat
Work to heaviest then 2x(1+1+1) @ 90% of heaviest

WOD
w/ a partner
150/120 Cals Row/Bike/Ski
One person works while the other completes
4 DB Hang Squat Clean Thruster
8 Ring Dips
24 Double Unders