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Friday, July 29
Skill - Parallette Pass Through (3x10) WOD - 2 RFT 400m run 8 ring dips 3 rope climbs 25 DU 400m row 8 ring strict pull-ups 3 rope climbs 25 DU
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Thursday, July 28
Skill - GOAT Work WOD - 3RFT 21 Pullups 15 HPS 115/75 9 OHS 115/75 ****800m run @ the end of 3 rounds Wednesday, July 27
Strength - Bench Press WU 5@75% 3@85% 1+@95% WOD 1 - 5 mi. AmRap Box Jumps 24/20 Rest 3 min WOD 2 - 5 Min AmRap Buepee Tuesday, July 26
Skill - Rope Climb WOD - 24 min EMOM 1st Minute - 3 G2OH (bw) 2nd Minute - 6 Burpee Pull-ups 3rd Minute - 9 Deadlift (bw) Monday, July 25
Strength - Back Squat WU 5@75% 3@85% 1+@95% WOD - For Time 400m run 25 T2B 20 GHDSU 15 Power Cleans 155/115 10 Front Squats 400m run L2 400m run 25 Almost T2B 20 Mod GHDSU 15 Power Cleans 115/75 10 Front Squats 400m run L1 400m run 25 Lying T2B 20 MBSU 14/10 15 Power Cleans 85/45 10 Front Squats 400m run Friday, July 22 HERO WOD - Holleyman 30RFT Rx 5 Wall ball 20/14 3 HSPU 1 Power Clean 225/155 L2 5 Wall ball 16/12 3 HSPU (1 Mat) 1 Power Clean 185/115 L1 5 Wall ball 14/10 3 HSPU (Mod) 1 Power Clean 135/65 Thursday, July 21
Strength - Deadlift (90% of 1RM) 3@70% 3@80% 3+@90% WOD - 12 Min AmRap 10 Burpee Bar MU, C2B, T2B 20 Pistols (Alt) 30 DU Wednesday, July 20 Skill - Strict Pull-ups WOD - For Time Buy-in 400m run 10 C2BPU 20 Ring Dips 30 Cal Row 40 Wall Balls 20/14 40 Box Jumps 24/20 30 Burpees 20 Tire Flips 10 T2B Buyout 400m run Tuesday, July 19
Skill - 5 Min EMOM 40 DU SWOD 1 - 5 Min EMOM 5 Jerks @ 75% REST - 3 Min SWOD 2 - 5 Min EMOM 5 Squat Cleans @ 75% REST - 3 Min SWOD 3 - 5 Min EMOM 5 DL @ 75% Monday, July 18
Strength - Press (90% of 1RM) 3@70% 3@80% 3+@90% WOD - 15 Min AmRap Rx 15/12 Cal Row 15 Bench Press 135/95 15 GHDSU L2 15/12 Cal Row 15 Bench Press 115/75 15 Mod GHDSU L1 15/12 Cal Row 15 Bench Press 85/45 15 MBSU 14/10 |
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