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Thursday, July 28, 2016

Thursday 7/28/2016 WOD

Strength:
EMOM x 8-1 Squat cleans @ 80%
Rest 3 minutes
EMOM x 8-1 Squat snatch @ 80%

WOD - 20 Min AMRAP:
10 Thrusters
2 Pull-ups 
add 2 pull ups each round

Wednesday, July 27, 2016

Wednesday 7/27/2016 WOD

Strength - Deadlift:
6 Sets of 1 rep @ 90-95%
Between each set-
10 Bulgarian split squats

WOD - 20 Min AMRAP:
10 Pull-ups
5 DB Deadlifts (75/55)
10 Front Squats (135/95)

Tuesday, July 26, 2016

Tuesday 7/26/2016 WOD

Skill:
Muscle up progression

Strength - Bench:
 6 Sets of 1 Rep @ 90-95%
Between each set-
10 Barbell rows

WOD - 12min AMRAP:
12 Box Jumps
6 Push press (135/95)
6 Bar facing burpees


Monday, July 25, 2016

Monday 7/25/2016 WOD

Strength - Squat:
6 Sets of 1 rep @ 90-95%
Between each set-
8 Box jumps

WOD:
5 Rounds-
Sled down and back
10 Med Ball Leg raises
10 Glute ham raises


Thursday, July 21, 2016

Thursday 7/21/2016 WOD

Strength:
EMOM x 8-2 Squat cleans @ 75%
Rest 3 Minutes
EMOM x 8-2 Squat snatches @ 75%

WOD:
1 Round -
100 Double unders
50 Squats
25 Push Press (95/65)
then
2 Rounds -
60 Double unders
30 Squats
15 Push press
then
3 Rounds -
40 Double unders
20 Squats
10 Push press