Friday Jul 21, 2017 Add your score Skill work WOD (15 minutes) Strict pull up 6-6-6-6 OR Muscle up 6-6-6-6 Between sets: 2 Overhead squats 2 Thrusters 2 Back squats 6 Dot drills Strict pull up 6-6-6-6 OR Muscle up 6-6-6-6 Then, For time: 5 Overhead squats Run 800m 10 Thrusters Run 800m 15 Back squats back squat running thruster overhead squat strict pull ups strict muscle ups
Thursday Jul 20, 2017 Add your score WOD WOD Drills (10 minutes/ 5 rounds) 1 Power clean 1 Squat clean 2 Split jerks 3 Standing tuck jumps Workout of the Day Every 2:00 x10 rounds: 1 Clean & Jerk 3 High box jumps Auxiliary work Three rounds through: 7 Sott’s press 7 Back extensions 7 Single leg step-downs Barbell Club clean & jerk high box jumps
Wednesday Jul 19, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 2 Turkish get ups 5 Handstand kick ups 5 Strict pull ups Row 200m Every 5:00 x5 rounds: Row 450/360m 10 Ring dips ring dips rowing for meters rowing repeats
Tuesday Jul 18, 2017 Add your score Skill work WOD (18 minutes) Atlas stone deadlift 8-8-8-8-8 + :15 second hold Between sets: 5 Step over/ unders each side 5 Medicine ball cleans 8 kip swings Atlas stone deadlift 8-8-8-8-8 + :15 second hold Then, For time: 50 Medicine ball cleans @ 20/14 50 Toes to bar Partition as needed. toes to bar Sub 5:00? medicine ball cleans atlas stones atlas stone deadlift strongman
Monday Jul 17, 2017 Add your score Skill work WOD (18 minutes) Floor press 5-5-5-5 @ 60% of metric Between sets: 5 Ballistic push ups 5 Box jumps 5 Ts + :10 second hold 5 Ws + :10 second hold Floor press 5-5-5-5 @ 60% of metric Then, 12 minute AMRAP of: 1 Legless rope climb 10 Box jumps @ 24/20 100 Single unders Add 1 rope climb, 10 box jumps & 100 single unders every round. box jumps single unders rope climbs floor press
Saturday Jul 15, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 3 Hang power clean & jerks Between sets: 6 Dot drills 6 Cuban rotations 6 Sott's presses Teams of 3, :30 of work/ 1:30 of Rest AMRAP x10 rounds: Hang power clean & jerk @ 48% of metric AMRAP team WOD intervals clean & jerk
Friday Jul 14, 2017 Add your score Skill work WOD (12 minutes) Strict chin up 8-8-8-8 Between sets: 10 Push ups 6 Dot drills For time: Run 500m Then, Four rounds of: 50ft Dumbbell racked lunge, 45/25 10 Renegade rows Then, Run 500m running pull ups renegade rows dumbbell walking lunge pull up focus
Thursday Jul 13, 2017 Add your score WOD WOD Drills (10 minutes/ 6 rounds) 1 Power clean 1 Front squat 2 Split jerks 4 Seated single leg box jumps Workout of the Day Every 2:00 x8 rounds: 2 Power cleans 2 Front squat 2 Split jerk 15 Double unders Auxiliary work Three rounds through: 7 Sott’s presses 7 Back extensions 7 Single leg step downs power clean Barbell Club split jerk clean & jerk
Wednesday Jul 12, 2017 Add your score Skill work WOD (10 minutes/ 4 rounds) 3 Hang power snatches 8 Back extensions Row 8 calorie 24 minute AMRAP of: Row 15/12 calories 10 Hollow rocks 2++ Hang power snatches @ 50% of metric Rest 1:30 Each round add two more hang power snatches AMRAP hang power snatch rowing for calories hollow rocks AMRAP with rest
Tuesday Jul 11, 2017 Add your score Skill work WOD (18 minutes) Front squat 2-2-2-1-1-1 @ 90% of metric Between sets: 4 Seated broad jumps 5 Y-raises + :10 second hold 10 Kip swings Front squat 2-2-2-1-1-1 @ 90% of metric Complete 100 total reps for time: Wall balls @ 20/14 lbs Burpees Toes to bar You pick the rep scheme and order of movements in order to complete 100 reps total as fast as possible. Front squat wall balls toes to bar burpees Sub 5:00?
