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)

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.

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 

Friday July 14, 2017

Skill:5 times
Accumulate 50 double unders or as many 

attempts As possible in 2 minutes. 

After 2 minutes accumulate :20 L-sit.
WOD:

10 rounds

1 min AMRAP

5 clusters 95/65(be strong: 3 @ 135/95)

5 bar facing burpees 

Max chest to bar pull-ups 

Rest 1 min between rounds

Thursday July 13, 2017

Skill: 16 min EMOM

EVEN: 3 Hang Power Snatch 

ODD: 10 Box Jumps 24/20
Men’s WOD: 

40 burpees 

40 kb swings 53 lbs

40 cal bike
Women’s WOD:

30 cal bike

40 kb swings 35

40 burpees