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Curtis P Friday

7/30/2015

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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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Throw Down Thursday

7/29/2015

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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







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Push Your Partner Wednesday

7/28/2015

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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)



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Strongman Tuesday

7/27/2015

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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)



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Muscle Monday

7/26/2015

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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






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Hit Your Snatch Hard Friday

7/23/2015

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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#




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Monster Mash Thursday

7/22/2015

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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



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Explosive Wednesday

7/21/2015

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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"







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Double Clean Tuesday

7/20/2015

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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





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Progression Monday

7/19/2015

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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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