Friday July 20, 2018

Partner Hero WOD

“Gator”

8 rounds*

10 Front Squat 185/125

52 Ring Push Ups**

*non-working athlete must hold a wall-sit

**feet on a box or a plate so the bottom of the rings set to the same height. Example: 12” box for feet then rings set to 12” off the ground.

25 min cap

Thursday July 19, 2018

Skill/strength:

7 sets of 10-20 hip-back extensions

 

Workout: 15 minute AMRAP*

10, 20, 30,…+10

Plate ground to ovhd 45/35

Ovhd lunge 45/35

*emom 5 burpees to a plate 

Wednesday July 18, 2018

Today is all about rowing and partner work!

skill/endurance

500 m row-400m row-300m row-200m row-100m row

Rest while partner works.

 

Partner workout: 15 minutes

8 rounds (alt rounds w a partner)

15/12 cal row

10 power snatch 95/65

W/remaining time max Turkish get ups 70/53

1 person working at a time

(hint: transition fast and work faster!)

 

Tuesday July 17, 2018

strength/skill:

18 minutes to find 1 rm squat clean and jerk

workout: 16 min cap!

50 pullups(5 min cap)

run 400 m

40 shoulder to ovhd 155/105

run 400 m

30 box jumps 24/20

 

Monday July 16, 2018

Today you get to choose… Sweat Sesh or Strength Sesh!

Sweat sesh(score total reps)

5 rounds

1 min KB Swings 53/35

1 min Air Squats 

5 rounds

1 min SDHP 53/35

1 min V-ups

Orrrr…

Strength Sesh(score the weight of the back squat plus deadlift on heaviest round of each)

5 rounds

Even: 20 KB swings 53/35

Odd: 7 back squats 

5 rounds

Even: 20 v-ups

Odd: 7 deadlifts

 

Finisher(both sweat and strength)

Run 800 m, Row 1k, or bike 1.5 miles