WODs for 7/24/17-7/29/17

7/24
Warm-up
-2 rounds Cindy
-2x10s hollow hang
-30s each chest stretch
-30s each lat stretch
-10 each (forward/ side) leg swings
-10 yard walking quad
-5 yard push up plus only to inchworm stretches
-5 ring row squeezes
Strength/Skill
Single Arm DB or KB Bench Press
3×10
–superset–
BB Rows
3×15
WOD
“”The Quick and the Dead””
For Time
3-9-15-21-15-9-3
Deadlifts (205/145)
Box Jumps (24/20)

7/25
Warm-up
-row 300m
-10 yard side lunges
-10 yard samson
-10 g/h bridges
-10 yard walking quad
-10 each heel and toe raises
-7 HRPU to push up plus
-10 each Diagonal pattern w/ light plate
Strength/Skill
DU Practice
WOD
Partner AMRAP 20
50 double unders
40 goblet squats (M 70/55) (W 45/35))
30 KB swings
20 burpees
100m deadball run together but with one ball, passing ball as needed (AHAP)

7/26
Warm-up
-10 ring row squeezes
-1 min FR lat
-10 total single leg g/h bridges
-30s each quadruped butt stretch
-10 hollow rocks
-2x10s up dog stretch
-30s each lat stretch
-30s each wrist stretch
-30s thoracic ext
-5hip hinge to power jump
Strength/Skill
Snatch Ladder: 11min Time Cap
10 Snatches (75/55), by 2:00
8 Snatches (95/65), by 4:00
6 Snatches (105/75), by 6:00
4 Snatches (135/95), by 8:00
2 Snatches (155/105), by 11:00
WOD
4 RFT
10yd Front rack waling lunges (95/65/45)
16 T2B
10yd Barbell Overhead carry
16 Floor Wipers

7/27
Warm-up
-10 ring rows
-30s each lat stretch
-5 ring row squeeze
-2x10s each alternating hollow hold, superman hold
-10 pike push up
-10 total skater squat
-10yard samson stretch
-30s cross arm body stretch
-10yard walking quad
-30s each chest stretch
Strength/Skill
Pull-up Technique & Modification
-Strict
-Kipping
-Butterfly
WOD
AMRAP 20
5 HSPU
10 OHS (135/95/65)
15 Strict Pull ups
10 Push Press
15 Front Squat
20 Ring rows
15 yard Handstand walk (mod: 30 yd bear crawl)
20 Alt.Pistols
25 cal Row

7/28
Warm-up
-run 200m
-1 min FR quad
-10 ring rows
-5 yard push up to inchworm
-30s each chest stretch
-5 each single leg bridges
-10 yard heel raise walk
-10 yard butt kick pull to high kick
Strength/Skill
5×300 row w/ 60 rest
WOD
21-15-9 KBS (55/45/35), wall balls (20/16/14), DU

7/29
Strength/Skill
Power Clean
5, 3, 1, 1, 1
WOD
“”Nasty Girls””
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lbs)

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *

*