Monday, July 9, 2018

Warm-up:

1 round for time

  • 10 Bear Complex 65/53

 

Skill/Strength:

Snatch

5×2 @ 90% – EMOM

 

MetCon:

3 rounds for time

RX+

  • 400 m. Run
  • 12 C2B Pull-up
  • 9 Clean & Jerk 155/103

RX

  • 400 m. Run
  • 12 C2B Pull-up
  • 9 Clean & Jerk 115/78

Fitness/Recovery

  • 175 m. Run
  • 12 KB Swing 44/25
  • 9 Deadlift 95/63

Friday, July 6, 2018

Warm-up:

3 minute AMRAP

  • 5 Sit-up
  • 4 Box Jump 20/16
  • 3 Front Squat 45/33

 

Skill/Strength:

Jerk

5×2 @ 90% – EMOM

 

MetCon:

Open 12.3

18 minute AMRAP

RX+

  • 15 Box Jump 24/20
  • 12 Push Press 115/78
  • 9 T2B

RX

  • 15 Box Jump 20/16
  • 12 Push Press 75/53
  • 9 T2B

Fitness/Recovery

  • 15 Box Step-up 20/16
  • 12 Push Press 45/33
  • 9 “Candlestick”

Wednesday, July 4, 2018

WOD:

1776

teams of 3

as a team, doing equal amounts of work, complete a total of 1776 reps of the below movements in any order and volume you wish. Each team member must  do the same movement as his/her other teammates and then move to next movement together. No team can complete more than 200 reps of any singular movement and each athlete has to complete a minimum of 10 reps of each movement.

  • KB Swing 53/35
  • Box Jump 20/16
  • Air Squat
  • Push-up
  • Burpee
  • Pull-up
  • Sit-up
  • Row for Calorie
  • DU
  • Wall Ball 20/14
  • Slam Ball 30/20
  • Dumbbell Push Press 45/25

Tuesday, July 3, 2018

Warm-up WOD:

1 round for time

  • 300/250 m. Row
  • 7 Romanian Deadlifts 75/53
  • 9 Thrusters 75/53

 

Skill/Strength:

Deadlift

7×5 @ 65%

EMOM

 

MetCon:

3 rounds for time

RX+/RX

  • 5 Punching bag Shoulder Lift
  • 6 Tire Flip
  • 7 Atlas Stone Lift
  • 1 Sled Row 4 plate/3 plate

Fitness/Recovery

  • 7 Underhand Wall Ball
  • 5 Thrusters 45/33
  • 300/250 m. Rower

Monday, July 2, 2018

Warm-up:

1 round for time

  • 20 sec. Floor L-sit
  • 20 Alt. Push Press 40/25
  • 20 Air Squats

 

Skill/Strength:

Overhead Squat 5×5 @ 70% 1RM – EMOM

 

MetCon:

reps of 12-9-6-3 for time

RX+

  • Ring Dips
  • Overhead Squat 95/63
  • Front Rack Sotts Press 95/63

RX

  • Matador Dips
  • Overhead Squat 75/53
  • Front Rack Sotts Press 75/53

Fitness/Recovery

  • Thrusters 45/33
  • Push-up
  • Body Row