Wednesday July 19, 2017

Skill:

Push Jerk

5-3-3-1-1-1

Be Fit Wod:

10 down to 1 

Hang power Clean 95/65

Push Press 95/65

Toes to bar

Run 400 m(after last round only)

Be strong:

10-8-6-4-2

Hang Power Clean 165/115

Push Press 165/115

15 GHD

Run 400 m(after last round only)

7.18.17

Warm up:

7 min emom x 11 burpees nose breathing from start to finish and no moving during rest periods.

Mobilize

A) high hang(hip) snatch 

Emom x 12 starting at 155/105 

B) 2100 m row+15 oh squats 225/155+9 Legless rope climbs

C) CLASS WOD

D) Make up 

Tuesday July 18, 2017

Skill:

5-5-5-5

Front squat
WOD*

Run 400 m

40 kneeling get ups (right knee down first)

20 see the lights 

10 burpees to the plate

Run 400 m

40 kneeling get ups (left knee down first)

20 see the lights 

10 burpees to the plate

Run 400 m

*men 45 lb plate ladies use 35 lb plate for the three movements. During kneeling get ups the plate is bear hugged in front of the body.

7.17.17

Warm up:

1250 m row(sprint last 250)

5 rounds

5 ring pull-ups

10 lateral box jumps(land on top)

:15 L sit

1250 m row(sprint first 250)

A) every :90 x 10

Starting at 155/105 and moving up as often as possible. No misses.

Halting Clean Deadlift(halt for 1-1000, 2-1000, 3-1000)+Full clean(drop between DL and Clean)

B) 6×2 Back Squat at 80%

C) 50/35 Muscle ups for time* **

*20/15 cal between sets

**First set happens at buzzer but must be strict until failure. If no strict MU then start with the bike.

Scaling options: For today if you don’t have muscle ups, figure out what the biggest reason you don’t is. Work on that for 15 minutes. Figure out the second reason you don’t. Work on that for 10 minutes. Need ideas text me or ask a more seasoned athlete.

Monday July 17, 2017

WOD 

27-21-15-9

Deadlift 135/95

Push-up 

Cal Row
Accessory 

3×15 seated single arm press

3×10-15 hip extensions