WOD 1: Alternating Tabata: front squats 95/65 and TTB
*5 minute rest
WOD 2: 5 RFT: 10 lateral burpees and 10 Front rack lunges 135/95 (15 minute cap)
7/30/16
As a team of 3 complete:
150 calorie row
300 box jumps 20”
300 ball slams 25/15
150 calorie row
7/29/16
Skill/warm-up: squat mechanics.
WOD: 2 RFT of:
15 back squats, 15 dips
10 front squats, 10 dips
5 overhead squats, 5 dips
*weight for all squats is 165/115
*if scaling the weight on 1, scale to the same weight on all movements
*mod for dips will be 2:1 push-ups
7/28/16
WOD 1: Skill work: kipping pull-up.
-If you have mastered the kipping pull-up, spend the first part of class working on pull-up volume.
-Volume instructions below.
-Perform 1 ME set of pull-ups. Multiply that number by 4, then complete that number of pull-ups in as few sets as possible.
WOD 2: clean and jerk for 20 minutes, work technique.
7/27/16
WOD 1: shoulder press – build to a heavy set of 2. (15 minutes)
WOD 2: 15 minute AMRAP of: 20 TTB, 40 air squats and 60 double unders
*substitute Ab rollouts for TTB if your hands are not in good enough shape to get through 60 TTB
7/26/16
WOD 1: 10 minutes of snatch practice, keep your technique tight!
WOD 2: 3 RFT:
5 lateral burpees
10 OHS 135/95
20 KB swings 32/24/kg
7/25/16
Double DT
10 RFT:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks
*40 Minute time cap
7/22/16
WOD: “Morrison”
50-40-30-20-10 reps of:
wallball shots 20/14
box jumps 24/20
kb swings 24/16 kg
*45 minute time cap
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
7/21/16
As a group: Banded mobility.
WOD 1: Recovery Workout, perform this for quality.
1000m row followed by a 400m jog.
Stretch quads and hamstrings for 2 minutes each muscle.
200m jog
Stretch quads and hamstrings again for 1 minute each muscle.
-follow this with foam rolling and shoulder mobility.
7/20/16
WOD 1: Floor press 5-5-3-3-1-1 (15 minutes)
WOD 2: 7 minute AMRAP of: 1 snatch 145/100 and 3 clean and jerk 145/100