Friday July 27, 2018

Partner WOD:
30 min AMRAP
1000 m row(switch every 250m)
50 inverted rows(feet elevated)
50 push-ups
50 sit-ups
50 squats

Switch the other movements as desired.

Thursday July 26, 2018

Skill

2 squat snatch every minute on the minute for 10 minutes building whenever possible.

(Warm up beforehand for 5-7 minutes and then move into the 10 min emom)

WOD

2 min handstand hold(on the wall)
1 min hang from pull-up bar
55 one arm shoulder to overhead*
44 kb swings 53/35
33 box jumps 24/20
22 cal row

*for the shoulder to overhead alternate shoulders on every 5 reps. Try to use the kb you are anticipating using during the swings. But you can easily use DB’s instead.

July 25, 1982

Partner Workout

36 min Clock

7 thrusters 205/135

25 double unders

7 bar muscle ups

25 deadlifts 205/135

RX: partners perform this as I go you go with everything unbroken.

scaled: share the reps and just work for 36 min

 

Tuesday July 24, 2018

Skill

Double under practice/ EMOM

10 minutes 20-30

WOD

Run 800 m

10 rounds

8 Toe to bar

8 Box jump 24/20

Buy out

Run 400 m w medball 20/14

Monday July 23, 2018

Skill Handstand walk EMOM or practice

12 minutes 30′

WOD

21-15-9

Front squat 165/115

Push-up

Ring row