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Friday, July 31
Skill - Pistol Work WOD - For Time 800m run Curtis P x 40 ( PC, Right Lunge, Left Lunge, PP) 95/65 800m run
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Thursday, July 30
Strength - Bench Press (90% of 1RM) Warmup 3@70% 3@80% 3+@90% WOD Rx 21, 15 ,9 DL 255/155 Burpee 200m run 21, 15, 9 Pull-ups Slams 35/25 Wednesday, July 29
Partner WOD - running clock 400m sprint row x 6 ( switch every 400) 400m sprint run x 6 (switch every 400) 400 DU (switch every 50) Tuesday, July 28
Strength - Back Squat (90% of 1RM) Warmup 3@70% 3@80% 3+@90% WOD - 2RFT Rx 20 Tire Flips 4 Legless Rope Climbs 10 HSPU L2 20 Tire Flips 4 Rope Climbs 10 HSPU (1 mat) L1 20 Tire Flips 2 Knotted Rope Climbs or 8 pulls 10 HSPU (2 mats or modified) Monday, July 27
WOD - 2015 Open 15.3 Rx 14 Min AmRap 7 muscle ups 50 wall balls 20/14 (10/9' target) 100 DU Scaled 50 wall balls 20/10# (9' target for both) 200 single unders Friday, July 24
STRENGTH - Press (new cycle add 5# to 1RM & take 90%) Warmup 5@65% 5@75% 5+@85% WOD - 10 min time cap - Max reps 20 Snatch 75/45# 20 Snatch 135/75# 20 Snatch 165/100# 20 Snatch 210/120# Thursday, July 23
WOD - Monster Mash (Running Clock) A 21, 15, 9 KBS 53/35 T2B B 2 Rounds 40 walking lunges with barbell on back 95/65 40 GHDSU C 21,15,9 HPC 135/95 Ring Dips Wednesday, July 22
Skill - Ring Dips WOD - 4RFT (15) Rx 200m run 15 Wall Balls 30/20# 15 Box Jumps 30/24" L2 200m run 15 Wall Balls 20/14 15 Box Jumps 24/20" L1 200m run 15 Wall Balls 16/10 15 Box Jumps or step ups 20/12" Tuesday, July 21
Strength - Deadlift (90% of 1RM) Warmup 5@65% 5@75% 5+@85% WOD - For Time 50 DU 5 Power Clean 225/115 40 DU 4 Power Clean 235/125 30 DU 3 Power Clean 245/135 20 DU 2 Power Clean 255/145 10 DU 1 Power Clean 265/155 Monday, July 20
Skill - GOATS WOD - 2015 Open WOD 15.2 Every 3:00 for as long as possible complete: Rx From 0:00 - 3:00 2 rounds 10 OHS 95/65 10 C2B Pull-ups From 3:00 - 6:00 12 OHS 95/65 12 C2B Pull-ups From 6:00 - 9:00 14 OHS 95/65 14 C2B Pull-ups Etc. following same pattern until you fail to complete both rounds Scaled From 0:00 - 3:00 2 rounds 6 OHS 65/45 6 Pull-ups From 3:00 - 6:00 8 OHS 65/45 8 Pull-ups From 6:00 - 9:00 10 OHS 65/45 10 Pull-ups Etc. following same pattern until you fail to complete both rounds |
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