WODs 7/10/17-7/15/17

7/10

Warm-up

-200m row
-10 G/H bridges
-10 yard Samson stretch
-10 yard Inverted hamstring
-10 Push up w/plus to pike push up
-10 yard Toe walks
-30s each Calf stretch
-10 total Skater squat

Strength/Skill

Dumbbell Box Step Down
3×6 AHAP

BB Hip Thrust
3×12 AHAP

WOD

Cash In: 400m run
Then 4 RFT
16 OHS w/plate (25/15/10)
80 Single Unders
16 G2OH w/slam ball (45/30/20)
8 Push ups with feet on slam ball
Then
400m cash out

 

7/11

Warm-up

-10 each leg swings (forward, side, internal and external rotation)
-10 Multi position squats
-7 Ring rows squeezes
-2x15s Hollow hold
-30s each Pigeon
-10 yard Side lunges
-10 yard Walking quad
-10 Kneeling hip hinge

Strength/Skill

Back Squat
5 @50%
5 @55%
5 @60%
5 @65%
5 @70%

WOD

21-15-9
Back squats (165/115/85)
Box jump overs (24/20/18)

 

7/12

Warm-up

-200m run
-10 Ring row
-1 min each foam roll lat
-30s each lat stretch
-10 Pike push
-10 yard Side lunges
-10 Hip thruster on bench
-30s each Windmill stretch
-30s Thoracic ext stretch

Strength/Skill

Complex:
3 Strict Press + 2 Push Press + 1 Jerk
AHAP x5

WOD

3 RFT
500m row
12 Hang squat snatches (115/85/65)
12 Pull ups

 

7/13

Warm-up

-10 Push up w/plus
-10 each Diagonal pattern w/small plate
-30s Band shoulder distraction
-5 each single leg bridge
-15s each superman and hollow hold
-10 multi position squat
-10 yard walking quad
-10 yard heel scoops
-30s chest stretch

Strength/Skill

Skin the cat

WOD

“Scotty”
11 min AMRAP
5 Deadlifts M-(315/275/155), W-(210/185/105)
18 Wall-ball shots M-(20/16/14), W-(14/12/10)
17 Burpees over bar (beginners= just burpees)

 

7/14

Warm-up

-10 push up plus only
-10 each quad “y”
-3 each shoulder RAIL
-30s each lunge stretch
-10 yard Samson
-10 yard butt kick
-30s each calf stretch
-5 ring row squeeze hold

Strength/Skill

Thruster
6, 6, 4, 4, 2 AHAP

WOD

8 min AMRAP
2, 4, 6, 8 …
Pistols
Power cleans (135/95/65)
Bar muscle ups (scaling options: jumping, banded, dip/C2B keep rep #s the same 2 bar MU = 2 dips + 2 C2B)

 

 

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