WODs for 6/26/17-7/1/17

6/26

Warm-Up

-10 G/H bridges
-30 sec each Windmill stretch
-10 Total single leg bridge
-30 sec each Glute stretch
-10 Pike push up
-30 sec Thoracic extension seated
-10 yard Heel raise
-5 yard Inch worm stretches
-10 yard Quad stretch

Strength/Skill

Snatch Grip DL
1×10 @50%
Snatch Grip Low Hang Power Shrug
1×8 @50%
Snatch Grip Low Hang High Pull
1×6 @50%
Power Snatch
1×4 @65%

WOD

For Time: 25min Time cap

“Isabel”
30 Snatches @135/95
**3 min rest**

–Then–
4 RFT
200 m run
15 Bar facing burpees
10 Front squats

 

6/27

Warm-Up

-200 m Run
-5 Pike push up
-5 Push up w/plus
-30 sec each chicken wing stretch
-10 yard Quad stretch
-10 each leg swings
-10 yard Samson stretch
-10 yard Heel raises

Strength/Skill

Strict Press
2×8 @65%

Push Press
2×6@70%

Jerk
2×4 @70%

WOD

5 RFT
25 T2B
50 DU
15/13/11/9/7 Cleans
1st round 15 reps @ 45/35 empty bar
2nd round 13 reps @ 75/55 (+30/20)
3rd round 11 reps @ 95/65 (+20/10)
4th round 9 reps @ 125/85 (+30/20)
5th round 7 reps @ 145/95 (+20/10)

 

6/28

Warm-Up

-10 Quarter squat
-10yd Samson stretch
-30sec Lunge stretch
-10yd Quad stretch
-5 Ring row squeezes
30sec Lat stretch
-10 Box step ups

Strength/Skill

Front Rack Lunges
3×8 @(95#/65#)
–superset–
BB Rows
3×10

WOD

3 RFT
18-12-6 Back squats (135/95)
9-6-3 Bar MU

 

6/29

Warm-Up

-1 Round of Cindy
-10yd quad stretch
-5yd Inch worm stretches
-10yd Samson stretch
-30s Lat stretch
-10 D1/D2 pattern w/ small metal plate
-10yd Butt kick march
-30s Cross arm body stretch

Strength/Skill

n/a

WOD

For Time
300 m row
20 Sit ups
15 Slam ball squat cleans (45/30/20)
300 m row
20 DB Box step ups (55/35/25) (20″/18″)
15 HRPU
300 m row
20 Slam balls (45/30/20)
15 V-ups
300 m row
20 Alt. DB snatches (55/35/25)
15 Burpee box jumps (20″/18″)

 

6/30

Warm-Up

-10 Single leg bridges
-10yd Butt kick march
-30s Windmill stretch
-15s Plank hold
-15s Superman hold
-10yd Heel scoops
-10yd Alternating quad stretch
-10 Ring row squeezes
-30s Clasp hand behind back stretch
-30s Lat stretch

Strength/Skill

Deadlift
5×5 @80%

WOD

12 min AMRAP
12 Wall Balls (20/16/14)
6 Pull Ups
12 Thrusters (M-135/115/95 : W- 95/85/65)
6 SDHP

 

7/1

Strength/Skill

Partnered row
2000 m total (switch every 250m)

WOD

For Time:

15-12-9
DL @2x BW
Shoulder press @3/4 BW


Scaled weights
Men DL 345/155
Men SP- 135/75
Women DL 225/105
Women SP 65/45

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