Wednesday

July 26, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

3 Strict Pull Ups*

6 Push Ups

9 Air Squats

x 3 sets (do negatives if you do not have pull ups.)

+
1 Min of Pass Throughs

 

then:

 

A BTN Sn grip press x 1 + Push press x 2 + Push Jerk x 3 + OHSQ x 1 x 5 sets – building
+
13 squat snatches (155,105) 

Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans (155,105)

*May scale weight

**May scale to power snatch or power clean, if necessary.

***Snatch and Clean weight must be the same.

 

SWEAT

12min AMRAP

200m Run

20 Box Jumps

20 DB Push Press

 

rest 5 mins

 

21-15-9

HSPU or HRPU

Med Ball Slams

Weighted Sit Ups (use medball)

 

 

 

 

 

 

Leave a Comment:

Add Your Comment/Photo Here...

Tuesday

July 25, 2017

WOD

3m Z1+ 10 PVC Pass throughs, 10 PVC Prone Pass throughs

+

Crossover Symmetry

+

Coach leads group through:

100m run

10 air squats

25m two handed bear crawls

x 3 rounds

 

 

A1. Back Squat @ 53×1 x 2 reps x 5 sets
A2. Supinated BB bent over row x 6×5 sets
+
Top of every 2 minutes
1 rope climb *scale up to LL
10m BB front rack walking lunge
x5 sets – must increase weight each time on the walking lunge

rest 5 minutes

20 sec. on 40 sec. off for max calories on the aB
x5 sets

Leave a Comment:

Add Your Comment/Photo Here...

Monday

July 24, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 wall angels

10 weighted cossacks

25m bear crawl

25m broad jumps

x 2 rounds

 

A1. Dead lift; 80x2x3
A2. Seated BTN press x 6-9 reps 3 sets
A3. Bent over lateral flies x 6-9×3

 

then:


16 minute AMRAP:  


4 Double Kettlebell Thrusters @ 25’s/35’s
4 Toes-to-Bar
4 Burpees
8 Double Kettlebell Thrusters @ 25’s/35’s
8 Toes-to-Bar
8 Burpees
16 Double Kettlebell Thrusters @ 25’s/35’s
16 Toes-to-Bar
16 Burpees
32 Double Kettlebell Thrusters @ 25’s/35’s
32 Toes-to-Bar
32 Burpees

 

 

Leave a Comment:

Add Your Comment/Photo Here...
1 | 2 | 3 | 4 | 5 |