Wednesday July 12, 2017

Skill: Bar Muscle Up

Coaches will have strength work designedto build your capacity for this movement. On top of that we will work the jumping bar muscle up as well.

WOD:

12 min AMRAP

2 Rope climbs

4 wall walks

20 Medball Cleans 20/14

Tuesday July 11, 2017

Team WOD!!!

In teams of 3

4 min

max cal row

max wallballs 20/14

max GHD Sit-ups or V-ups 

2 min 

max cal row

max wallballs 20/14

max GHD Sit-ups or V-ups 

This is an 18 min clock; three 4 min segments followed by three 2 min segments. Each member of the three person team starts on a different element. At 4 minutes they rotate to another and then after 4 minutes rotate to the last one. Repeat for the three 2 minute segments.

Accessory: 

Bench Press

10-10-20 

Use the two sets of 10 to warm up and get a feel for what you can handle for 20

Monday July 10,2017

Skill: 3 Cleans6 sets
Like last week go for precision. If 

the weights are moving well add 

Or increase weight over the double from last Monday. A good benchmark to shoot for is the same weight as last week with the extra rep(3 this week over the 2 last week)
WOD: 3 Rounds

Run 400m

15 Back Squats 135/95* **

15 Pullups

*Bring Bar from the Ground.

**Be Strong 205/135 x 10

Friday July 7, 2017

Skill: Back Squat w pause

5 x 3

WOD 

Run 800 m

25 Deadlift 225/155

25 wallballs 20/14

25 kb swings 53/35

25 wallballs 20/15

25 deadlifts 225/155

Run 800 m

Thursday July 6, 2017

Skill

Snatch Balance

2-2-2-2-2

Work on speed here. If it feels good move up.

WOD

6 rounds

200 m run

4 hspu 

8 Burpee box jumps 24/20