Archive | July, 2016

Monday’s WOD

Warm-up:

7 Minutes @ Easy Pace:
10 Counterbalance Goblet Squats
10 Press in Split, very light, perfect technique
100m Jog

 Strength:

2 Front Squats + 1 Jerk, build to max set, then 3 sets @ 90%

 WOD:

“Mary”
AMRAP 20:
5 Handstand Push-ups
10 One-legged Squats
15 Pull-ups

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Friday’s WOD

Warm-up:

EMOM 9, alternating:
a) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Strokes)
b) 5 Pushups w/Slow Eccentric + 10 V-Ups or Tuck-Ups
c) 10 Russian Kettlebell Swings, light-to-moderate weight

Endurance: 

3 Rounds:
Row 500m
Rest 4 minutes between rounds

During 4 minutes rest, complete 1 round of:
20 Second Dip Support
20 Second Ring Support
5 Candlestick Negatives

WOD:

5 Rounds for Max Reps of:
1.5 Bodyweight Deadlift
Strict Ring Dips

Proceed immediately from deadlift to dips, but rest as needed between rounds.

Extra Work: 1 Pull + 1 High Pull + 1 Snatch 6×1

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Thursday’s WOD

Warm-up:

5 Sets:
50 Single Unders + 10-15 Double Unders
5 Single Arm Dumbbell or Kettlebell Press/side
10-20 Second Chest-to-Wall Handstand

Strength: 

Push Press 5-5-5-5-5, add 5-10lbs to each of your sets from last week

WOD:

AMRAP 12:
10 Handstand Pushups
20 Dumbbell Snatch, light, alternating
30 Double Unders

Extra Work: Half Kneeling Press 4×8/side

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Wednesday’s WOD

Warm-up:
3 Sets:
10 Hollow Rocks
8 Counterbalance Goblet Squats
6 Tap Swings on Pullup Bar

Strength: 

Back Squat 5-5-5-5-5, add 5-10lbs to each of your sets from last week

WOD:

“Cindy”
AMRAP 20:
5 Pullups
10 Pushups
15 Squats

Extra Work: Clean Pull + Clean + Jerk 1-1-1, 3×1

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Tuesday’s WOD

Warm-up:

Jog 800m
then, 3 Sets:
3 Snatch Grip Behind-The-Neck Press
3 Drop Snatch
3 Snatch Balance

Strength:

Snatch Balance 2-2-2, 3×2

WOD:

AMRAP 5:
10 Calorie Row
10 Burpees Over Rower

Rest 3:00

AMRAP 5:
1 Rope Climb, 15′ Ascent
15 Sit-ups

Rest 3:00

AMRAP 5:
15 Wall Ball, 20#/14# to 10′
15 Kettlebell Swings, 24kg/16kg

Extra Work: Landmine Row 4×8/side

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