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Thursday 08.01.19
ACTIVE Recovery WOD Post WOD Mobility
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Wednesday 07.31.19
Strength Tempo Clean Deadlift 7x1 Tempo: 7 Seconds Up, 7 Seconds Down Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60% WOD “Ninja Turtle” 5rds - E4MOM 3 BMU 6 T2B 9 DL (225/155) 15/12 Cal Assault Tuesday 07.30.19
WOD“KELLY ROWLAND" (For Time) 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row *1 Rd of Kelly* 400 Meter Run 30 BJ 25/20” 30 WB 20/14# Monday 07.29.19
Strength/Skill Pausing Push Jerk3 X 3 ****************** 3 Push Jerk E2MOM X 5 Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 70% Set 5: 70% WOD "BEEF JERKY" 12 Min AMRAP 21 KBS 53/35 14 KB Reverse Lunges (53/35) 7 PJ (165/115) Friday 07.26.19
Strength/Skill HS Walk Practice Squat Snatch Stamina WU/Setup EMOM x 5 5 T&G Squat Snatch WOD “Hop Scotch” 5RFT 10 PS 95/65# 10 BJ Over 24/20” Thursday 07.25.19 Active Recovery WOD
On the 2:00 x 4rds Min 1-2 21/15 Cal Row 15 Air Squats Min 3-4 100m run 12 Burpee Min 5-6 12/9 Cal Assault 9 Single arm Russian KBS (each arm) Post WOD Mobility (16 min) Wednesday 07.24.19
Strength - Deadlift Stamina WOD - “Trail Blazer” (3RFT) 800m run 80 DU 21 Push Press 115/85 L2 - 40 DU, 85/65 L1 - 120 SU, 65/35 Tuesday 07.23.19
Strength *Clean Complex* E2MOM X 5 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean WOD “Nowhere Fast” 9:00 Time Cap 50 PC 155/105 **EMOM 5 T2B Monday 07.22.19
Strength Stamina Squats 12 Min E2MOM Odd - 3 Front Squats Even - 6 back Squats (69% of 3rep back squat) WOD “Hot Sauce” Part #1 3 Min AMRAP 21/15 Cal Row 21 Burpee over Rower Max OHS 75/55 Rest 3:00 "Hot Sauce" Part #2 3 Min AMRAP 18/13 Cal Row 18 Burpee over Rower Max OHS 95/65 Rest 3:00 "Hot Sauce" Part #3 3 Min AMRAP 15/11 Cal Row 15 Burpee over Rower Max OHS 115/85 Rest 3:00 "Hot Sauce" Part #4 3 Min AMRAP 12/9 Cal Row 12 Burpee over Rower Max OHS 135/95 Friday 07.19.19
*Strength / Technique *2 X 3 - Pausing Snatch Pulls *2 X 3 - Snatch High Pulls *2 X 1 - Complex 1 Power Snatch + 1 Squat Snatch E2MOM x 5 25' HS Walk 3 RMU 1 Squat Snatch *Squat Snatch - Start at 70% of our estimated 1RM, steadily building to a heavy for the day WOD “Scarface” *2RFT* 8 Power Snatches (155/105) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (135/95) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (115/85) 8 Bar Facing Burpees L2 125/85 105/75 85/65 L1 95/65 75/45 55/25 Burpee step over bar |
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