Wednesday, July 18
Strength - OHS 20 Min to establish 1RM) WOD - For Time 21 SDHP 95/65 400m run 15 SDHP 400m run 9 SDHP 400m run
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Tuesday, July 17
Skill - Ring Dips WOD 1 - 5 Min EMOM 15 Wall Ball 20/14 Rest 3 Min WOD 2 - 5 Min EMOM 15 GHDSU Rest 3 Min WOD 3 - 5 Min EMOM 12/9 Cal Assault Monday, July 16
Strength - Squat Clean (20 Min to establish 1RM) WOD - For Max Reps each Rd (CrossFit Main) On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do pull-ups Rest 1 minute From 4:00-7:00, run 400 meters then do 155/105# clean and jerks Rest 1 minute From 8:00-11:00, run 400 meters then do pull-ups Rest 1 minute From 12:00-15:00, run 400 meters then do 155/105# clean and jerks Friday, July 13
GOAT EMOM - 10 Min Even Odd ***challenging rep scheme with good form - pick 2 Partner WOD - FOR TIME 100 Burpee 100 G2OH 115/75 100 Box Jump Overs 24/20 100 GHDSU Thursday, July 12
Strength - Bench Press (20 min to establish 1RM) WOD - For Time 21,15,9 T2B Front Squats 135/95 Wednesday, July 11
Strength - Back Squat (20 min to establish 1RM) WOD - 10 Min AmRap 10/7 Cal Assault 5 Bar or Ring MU 10 Deadlift 225/155 L2 10/7 Cal Assault 5 Jump Bar or Ring MU 10 Deadlift 185/105 L1 10/7 Cal Assault 5 PU 5 Ring Dip 10 Deadlift115/55 Tuesday, July 10
Strength - Press (20 min to establish 1RM) WOD - 3RFT 200m run 20 Box Jumps 24/20” 20 Wall Ball 20/16# Friday, July 6
WOD - 5RFT BUYIN - 10 Man Maker (100/60) 400m run 16 Pistol (alt) 10 T2B Thursday, July 5
Strength - Back Squat 5 Min Setup/ WU 6 MIN E2MOM X 2 Reps @ 95% 4Min Transition Strength - Bench Press 6 MIN E2MOM X 2 Reps @ 95% WOD - 15Min Cap 30 Power Cleans 115/75 30 Front Squats 115/75 30 Power Snatches 115/75 ****3 Burpees at top of each minute until reps complete uesday, July 3
Skill - Pistols / Progressions WOD (5 Rds) 2Min Rds - Max reps 200m run T2B 1 Minute Rest 200m run Goblet Squats 53/35 1 Minute Rest 200m run KBS 53/35 1 Min Rest 200m run Russian Twist 53/35 1 Minute Rest 200m run DU 1 Min Rest |
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