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Thursday, 20 July 2017 (1130)

July 20, 2017

Meet in the garage.

Warmup: 3 rds –
200M run
10 Cossack Squats
200M run
10 Reverse Pistols/Lunges

Mobility: Hip & Back

WOD: 5-4-3-2-1 +4 Squat Clean
Once you hit failure, go back to you last successful lift weight and do 4 more squat cleans at that weight.

Extra Credit: 7 rft –
7 T2B
7 Box Jumps

Thursday, 20 July (0700)

July 20, 2017

Warm up:

Strict weighted pull ups – 4 rounds max weight

10 min double under practice

 

WOD:

AMRAP 15

30 air squats

20 hand stand push ups

10 dead lifts

 

Cash out:

50 sit ups

Wednesday, 19 Jul7 17 (1130)

July 19, 2017

Warm Up: Row/Run 1000m, Mobility Stretching, 3 x 5 light snatch balance

WOD:
5 RFT:
5 HSPU
10 Power Snatch (95/65)
50 DU’s

Extra:
3 Rounds, 30 sec KB side plank (each side)

19 July (0700)

July 19, 2017

Warmup then:

Deadlift
5-5-5-5-5

TABATA x 4
1. Pull-ups
2. Box jumps
3. Push-ups
4. Double unders

Tuesday, 18 July 2017 (1130)

July 18, 2017

Meet in the garage.

Warmup:
1 mile run (8 laps)
3 rounds of Cindy (5 pullup, 10 pushup, 15 squats)

Mobility: Chest & Shoulder

WOD: 7 x 3 Bench Press (barbell or DB)

Extra Credit: 5 rft –
10 Pushups
15 air squats

Tuesday, 18 July (0700)

July 18, 2017

Warm up:

Back squat: 6×4

Clean: 6×4

 

WOD:

4 rounds

500 m row

20 KB swings (24/16kg)

10 thrusters (90/65#)

 

Cash out: 50 sit ups

Monday, 17 July 2017 (1200)

July 17, 2017

Meet in the garage.  Have a meeting until 1145, so need to start at 1200 today.  If I am not there at 1200, go ahead and start the warmup.

Warmup: 8 rounds –
Run 200M
Alternate 11 KB Good Mornings & 11 Burpees

Mobility – Foam Roll Back, Hip mobility

WOD: 4 rft –
11 Cal Row
11 Deadlift (BW) (Use clean grip)
11 Cal Bike
11 C2B Pullup

Extra Credit – 44 GHD Situps & Back Extensions (w/weight vest)