WODs for 7/3/17-7/8/17

7/3

Warm-Up

-200 m Run
-10 G/H bridges
-15 sec Plank hold
-15 sec Superman hold
-5 Push up to plus to inch worm stretches
-10 yard Heel scoops
-10 yard Samson stretch
-30 sec Cross arm body stretch
-30 sec Chicken wing stretch
-10 Air squats

Strength/Skill
1. BB Straight Leg DL
3×10
2. GHD Sit-Ups
3×20
3. HSPU Hold
3x30sec

WOD

For Time
100 cal Row
80 KB swing (55/35/20)
60 Push ups
40 T2B
20 Power Snatches (95/65/45)

 

7/4

Warm-Up

-7 Ring row squeezes
-10 Air squats
-10 yard Heel scoops
-10 yard Walking quad
-10 yard Toe walks
-8 HRPU
-30 sec Lat stretch
-30 sec Chest stretch

Strength/Skill

N/A

WOD

3- Parts of the Constitution= Rounds For Time

7- Month= 7 C2B pull ups
4- Day= 400 m run
17- Year= 17 bar facing burpees
76- Year= 76 DU
56- Delegates that signed= 56 Air squats
13- States in the Union= 13 Thrusters (115/80/55)

 

7/5

Warm-Up

-10 Hip thruster on bench
-2×30 sec seated Thoracic extension
-10 each Quad “Y”
-10 Push up plus
-10 Ring row squeeze
-30 sec Lat stretch
-10 yard Samson stretch
-2×10 sec Hollow hold

Strength/Skill

EMOM 10
-1’&6: 30 Rotational MB Scoop Toss (20/14)
-2’&7′: 30 sec Hollow Hold
-3’&8′: 30 Knee Tucks
-4’&9′: 30 MB Russian Twists
-5’&10′:30 Plank to Push-ups

WOD

Set 1
3 Rounds
6 Snatches (95/65)
6 OHS

Set 2
3 Rounds
4 Snatches (115/85)
4 OHS

Set 3
3 Rounds
2 Snatches (145/105)
2 OHS

*After each set change weights and complete 15 pushups with hands on barbell

 

7/6

Warm-Up

-10 Push up w/plus
-5 yard Inch worm
-5 yard Side lunges
-10 yard Samson stretch
-2×10 sec Hollow hold
-5 each Single leg bridge
-2×10 mod Skin the cat stretch
-30 sec Chest stretch
-10 yard Heel scoops

Strength/Skill

KB Push Press
3x AHAP til failure (min 4 reps)
–superset–
KB Front Rack Lunges
3×10 each leg

WOD

4 RFT
10 Power Cleans (155/105/75)
10 Ring Dips
20 Abmat Sit ups
200 m run

 

7/7

Warm-Up

-10 Air squat
-10 Hip thruster
-10 Pike push up
-5 yard Inch worm stretch
-2×10 sec each Plank and side plank hold
-10 yard Walking quad
-10 yard Butt kick march
-10 yard Heel scoops
-30 sec each Cross arm body stretch

Strength/Skill

For Load: 20 min Time Cap
1 DL + 1 Hang Squat Clean + 1 Squat Clean

WOD

EMOM 12
Even min: 25 Wall balls (20/14/12)
Odd: 15 Burpees

 

7/8

WOD

“Roy”
5 Rounds For Time
15 Deadlift (225/155 lbs)
20 Box Jumps (24/20 in)
25 Pull-Ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

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 *

*