Monday 7/25

“Strength”

Find a 1RM Jerk
(20 mins)

“Conditioning”

3 Rounds Each For Time
*Change the order of movements each round
A.) 15 Box Jumps (24/20)(20/16)(Step-Ups)
B.) 15 Shoulder To Overhead (135/95)(95/75)(55/45)
C.) 50 Double Unders (100 Single Unders)
D.) 15 HSPU (Box HSPU)(Seated Shoulder Press)
E.) 15 Wall Balls (20/14)(14/10)(8/6)
2:00 Rest

 

Tuesday 7/26

“Strength”

EMOM x 10
1 Clean
Build to a Heavy

“Conditioning”

Every 5:00 x 3 Sets
500m Row
16 Alt. Pistols (8/8)
8 Deadlift (60-70% 1RM)

Pistol Options:
Single Leg Box Squat
Single Leg Touch Down
Bande/Rig Assisted
Feet Together Narrow Squat

 

Wednesday 7/27

TeamTastic WOD4

For Time:
21-15-9
Pull-ups (Ring Rows – Scaled)
Burpees to Plate (25lb)

Both Partners Individually
Score is both times added together
For Ring Rows, Toes Must Be in Line With Rig Post
Time Cap: 12:00

At 17:00:
TeamTastic WOD5
100 Calorie Bike
Trade as needed.

 

Thursday 7/28

“Strength”

EMOM x 8
2 Front Squats
Build to a Heavy

“Conditioning”

5 Rounds For Quality
120Ft. SA Farmer Carry (70/53)
15 V-Ups
120Ft. SA Front Rack Carry (70s/53s)
6/6 Alternating Reverse Goblet Lunge
30 Alt. Plank Shoulder Taps

Silver:(53/35)
Bronze:(35/26)

 

Friday 7/29

“Strength”

Find a 1RM Snatch
(20mins)

“Conditioning”

9-15-21.
Overhead Squats (135/95)
Push-Ups
*3 Shuttle Runs after each round
*Down and back equals 1

Silver: (95/65)
Bronze: (45/35)
*Sub for front squats

 

Saturday 7/30

“Conditioning”

Helen
3 Rounds For Time
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Rest 5:00

3 Rounds For Time
1000m Bike
21 Kettlebell Sumo Deadlift (53/35)
12 Sit-Ups

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Monday 8/8 Bring a Buddy Day “Strength” 16 EMOM Min. 1: :10 Top Support Ring Hold + :10 Bottom Support

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Monday 8/1 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a

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WODs 7/25

Monday 7/25 “Strength” Find a 1RM Jerk (20 mins) “Conditioning” 3 Rounds Each For Time *Change the order of movements

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WODs 7/18

Monday 7/18 “Strength” EMOM x 8 1 Jerk build up to ~80% (Save max for next week) “Conditioning” 10-9-8-7-6-5-4-3-2-1 Deadlift

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