Friday, July 20, 2018

Warm-up:

1 round

  • 15/12 cal. Bike
  • 15 Pull-up
  • 15 Strict Press

 

WOD:

Games 2009.2

for time

RX+ 135/93

RX 95/63

  • 1000/800 m. Row
  • then 5 rounds
  • 25 Pull-up
  • 7 Push Jerk

Fitness/Recovery

  • 1000/800 m. Row
  • then 5 rounds
  • 10 B-O Barbell Row 75/53
  • 5 Shoulder-to-Overhead 75/53

 

Thursday, July 19, 2018

Warm-up:

1 round

  • 10 Snatch Grip Press
  • 10 Wall Ball
  • 10 DU

 

Strength/Skill:

Strict Press

3×5 @ 75% – EMOM

 

MetCon:

15 min. AMRAP

5-5-5, 10-10-10, 15-15-15,… rep scheme

RX+

  • Power Snatch 95/63
  • Wall Ball 20/14
  • DU

RX

  • Power Snatch 75/53
  • Wall Ball 20/14
  • DU

Fitness/Recovery

  • Power Snatch 45/33
  • Wall Ball 14/8
  • x3 SU

Tuesday, July 16, 2018

Warm-up:

1 round

  • 10 SB Squat Clean
  • 10 Slam Ball
  • 50 Reverse SU

 

Skill/Strength:

Clean

3×3 @ 85%

 

MetCon:

4 rounds for time

12 min. cap

RX+

  • 10 Power Clean 135/93
  • 20 K2E
  • 30 DU

RX

  • 10 Power Clean 95/63
  • 20 K2E
  • 30 DU

Fitness/Recovery

  • 10 Power Clean 65/53
  • 20 Sit-up
  • 50 SU