WOD

Wednesday, July 26th

07/26/2017

Warmup: 1000m Row -then- 10 - 8 - 6 SA DB Strict Press SL RDL (Bodyweight) Pushup + Down Dog Skill: 1) 1xMax Distance Farmer Carry (53/35) 2) 3RM Push Press - from the floor! WOD: :30 on/:30 off Calorie Row Calorie Bike Mountain Climber Pushups  ....

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Tuesday, July 25th

07/25/2017

  Warmup: Team PVC Warmup (Shoulders) -then- 3x through: 5 Power Shrugs 5 Shrug Hi Pulls 5 Power Snatch 5 BTN Strict Press Skill: Every :90s for 15 minutes perform the following rep scheme of Snatches: 3 - 3 - 3 - 2 - 2 - 1 - 1 - 1 - 1 - 1 *You may build up to a 1RM Snatch* WOD: 'Jackie' For Time: 1000m Row 50 Thrusters (45/35) 30 Pullups ....

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Monday, July 24th

07/24/2017

Warmup: 90/90 Hip Stretch -then- Team Dynamic Skill: 'Tempo Back Squats Week #5' 1) Review the movement and technique then... 2) Perform the following: 1RM Tempo Back Squat (30x1) WOD: For Time: 800m Run 80 Med Ball Cleans (20/14) 80 Double Unders  ....

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Saturday, July 22nd

07/22/2017

Skill: 'Back to Basics' 1) Review the following movements: Air Squats Pushups Situps Back Extensions/Supermans 2) Perform the following:....

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Friday, July 21st

07/21/2017

Warmup: 400m Run -then- 3x through: 10 Push Presses 10 Romanian Deadlifts 10 Hang Power Cleans Skill: Superset the following for 3-4 sets: Bulgarian Split Squats X 8 (each leg) Pendlay Rows X 8 DB Bicep Curls X 8 (each arm) WOD: AMRAP in 20 minutes of: 400m Run 15 Hang Power Clean (115/80) 15 Deadlifts (115/80) 15 Shoulder to Overhead (115/80) ....

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Thursday, July 20th

07/20/2017

Warmup: Team Dynamic -then- 2x through: 10 DB Strict Press 10 PVC Around the Worlds (each side) 5 Push-ups + 5 Down Dogs Skill: 1) Discuss Kipping Pull-up progressions then... 2) Spend 10-15 minutes performing the following: Chin Ups (Strict) Ring Rows/Elevated Ring Rows Pullups (Strict/Kipping) Bar or Ring Muscle Ups WOD: AMRAP in 12 minutes of: 3 Rope Climbs 18 KB Snatches (24/16) 36 Doube Unders ....

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Wednesday, July 19th

07/19/2017

Warmup: 3x through: 5 SA KB Deadlifts (each side) 10 Kang Squats (BB or Bodyweight) 40-50 Single Unders Skill: Superset 3 sets of the following: 3 Push Press + :30s Overhead Hold Farmer Carry X 120ft WOD: For Time: 1000m Row 50 Box Jumps (24/20) 50 Headcutters (24/16) ....

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Tuesday, July 18th

07/18/2017

Warmup: 2x through: :30s Dead Hang :30s Handstand Kickups :30s Mountain Climbers -then- Team Barbell Warmup Skill: Alternating EMOM for 14 minutes: Even: 3 Snatch Odd: 3 Clean & Jerk *can increase weight every 2 minutes* WOD: Death by 10m (30ft) Sprints *start at 2 and increase by 2 Sprints every minute.... i.e. Minute 1 = 2 x 30ft Sprints Minute 2 = 4 x 30ft Sprints Minute 3 = 6 x 30ft Sprints if you do not complete the given sprints within the minute perform an ....

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Monday, July 17th

07/17/2017

    Warmup: 400m Run -then- 3x through: 10 Groiners 8 Wall Squats 6 Walking Lunges (each leg) Skill: 'Tempo Back Squats Week #4' Spend 10-15 minutes performing the following: Tempo Back Squats (30x1) 5 X 2 @ 80-90% of 1RM WOD: AMRAP in 7 minutes of: Wall Balls (20/14) EMOTM perform 3 Burpees starting @ 0:00....

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Saturday, July 15th

07/15/2017

    Warmup: 400m Run -then- Team Dynamic & Stretch Skill: 'Running/Sprinting Technique' Take a nice job down to the park adjacent to the tennis courts... Spend 15 minutes working on running/sprinting technique Depending on time perform 5-10 Sprints w/ :60s rest between each WOD: With a partner AMRAP in 12 minutes of: 28 Wall Balls (20/14) 21 Double Unders (each partner) 15 Push Press (95/65) 100m Suitcase Carry ....

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