Friday, July 17 Skill - HSPU, HS Hold, HS Walk WOD - 15 min amrap Rx 100m Farmer Carry 90/60 2 Rope Climb 10 DL 225/155 30 sec HS Hold L2 100m Farmer Carry 70/40 1 Rope Climb 10 DL 185 115 20 sec HS Hold L1 100m Farmer Carry 50/20 1 Knotted Rope Climb or 3 rope pulls 10 DL 135/65 10 sec HS Hold
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Wednesday, July 15 Strength - Bench Press (90% 1rm) Warmup 5@65% 5@75% 5+@85% WOD - 5RFT 10 Burpee Pull-ups 10 Box Jumps 24/20" Tuesday, July 14 Strength - Back Squat (90% of 1RM) Warmup 5@65% 5@75% 5+@85% WOD - 12 min AmRap RX 100m run 10 Goblet Squats 70/53 20 GHDSU 30 DU L2 100m run 10 Goblet Squats 53/35 20 GHDSU 30 DU L1 100m run 10 Goblet Squats 35/18 20 SU 15 DU Progressions Monday, July 13
2015 OPEN WOD 15.1 Complete as many rounds and reps as possible in 9 minutes Rx 15 T2B 10 DL 115/75 5 Power Snatch 115/75 Scaled 15 Hanging Knee Raises 10 DL 85/55 5 G2OH 85/55 15.1a - 6 min time cap Find Max C&J Friday, July 10
Strength- Squat Snatch Warm Up 5@70% 3@80% 1@90% WOD- 15 Min AMRAP Rx 6 Power Snatch 1135/95 12 Pistols (Alt) 24 DUs L2 6 Power Snatch 105/65 12 Plate Pistols (Alt) 24 Dus L1 6 Power Snatch 75/35 12 Mod Pistols (Alt) 12 DU Progressions Thursday, July 9
Skill- Goat Work WOD- 25 Min AMRAP Rx 40 Box Jumps 24/20 30 HPC 115/75 20 C2B Pull-Ups 10 HSPU L2 40 Box Jumps 20/18 30 HPC 95/55 20 Pull-Ups 10 HSPU (1 mat) L1 40 Box Jumps 18/16 30 HPC 75/35 20 Jumping Pull-Ups 10 HSPU (2 mats or modified) Wednesday, July 8
Strength- Bench Press Deload 5@40% 5@50% 5@60% WOD- 3RFT RX 2 Rope Climbs 5 Jerk 155/115 5 Front Squats 155/115 400m Run L2 1 Rope Climb 5 Jerk 125/75 5 Front Squats 125/75 400m Run L1 1 Knotted Rope Climb or 4 Rope Pulls 5 Jerk 95/35 5 Front Squats 95/35 400m Run Tuesday, July 7
Skill-Rope Climb WOD-20 min AMRAP Rx 5 Strict Pull Ups 10 Rig Wall Balls 20/14 15 KBS 70/53 L2 5 Banded Strict Pull Ups ( red or blue band) 10 Wall Balls 16/12 15 KBS 53/35 L1 5 Banded Strict Pull Ups 10 Wall Balls 14/10 15 KBS 35/18 Monday, July 6
Strength - Back Squat Deload 5@40% 5@50% 5@60% WOD - Nancy (5RFT) 400m run 15 OHS 95/65 Friday, July 3 Strength - Power Snatch WU 5x5 @75% WOD - EMOM 12 min EVEN - 10 Power Clean - 135/95 ODD - 10 Burpee |
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