Month: July 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

WOD:

teams of 2

5 minute AMRAP’s with 2 minute rest

• Row for calorie
• Single-under

 

• Wall Ball 20/14
• Burpee

 

• Box Jump 20/16
• KB Swings 53/35

 

• Hang Power Clean 135/93
• 175 m. Run

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”

Warm-up WOD:

for time

30 Slam Ball Thruster

 

Skill/Strength:

Jerk

5×2 @ 90%

EMOM

 

MetCon:

for time

reps of 15-12-9

RX+

• Clean & Jerk 135/93
• C2B Pull-up

---

RX

• Clean & Jerk 95/63
• C2B Pull-up

---

Fitness/Recovery

• Clean & Jerk 65/53
• C2B Body Row

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

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

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