Sunday, July 31, 2016

8/1/16

1. Hang snatch: 10X1 @ 70% of best
*Do 1 set every 1:00*

2. Snatch pull: 3X3 @ 90%+ of best snatch

3. WOD

How many rounds/reps can you complete in 15:00?
5+5 SA DB snatch
20 sit-ups
40 double-unders

Post loads and score to comments:

Thursday, July 28, 2016

7/29/16

1. Back squat: work up to a heavy double

2. WOD

4 rounds for quality...
Partner GHR X6-10
Side + side cone hops X5+5

3. WOD #2

On the minute for 10:00...
Odd: burpee box jumps X max reps
Even: rest

Post load and score to comments:

Wednesday, July 27, 2016

7/28/16

1. Clean + jerk: work up to a heavy single

2. WOD

How many reps can you complete in 4 rounds of 1:00 ON/ 1:00 OFF?
Squat clean + shoulder-to-overhead @ 70% of heavy single

3. Finisher
Coaches' choice

Post load and reps to comments:

Tuesday, July 26, 2016

7/27/16

1. WOD

How fast can you complete?
1 mile run

3 rounds of...
15 box jumps (24/20)
15 toes-to-bar

1 mile run

2. Finisher
Coach's choice

Post time to comments:

Monday, July 25, 2016

7/26/16

1. Push press: work up to a heavy triple, 1X max reps @ 90% of heavy triple

2. WOD

4 rounds for quality...
Bent row X10
Scarecrows X10

3. Finisher
1000 M row AFAP!

Post load and time to comments:

Sunday, July 24, 2016

7/25/16

1. Hang snatch + below the knee snatch + snatch: work up to a heavy set

2. WOD

How fast can you complete 6 rounds?
3 power snatch @ 70% of heavy set
5 pull-ups
10 push-ups
15 free standing squats
5 pull-ups
10 push-ups
15 free standing squats

Post load and time to comments:

Thursday, July 21, 2016

7/22/16

1. Back squat: work up to a heavy single

2. WOD

4 rounds for quality...
Glute bridge + glute bridge hold X12 reps / 20 second hold
Broad jump X4

3. WOD #2
On the minute for 10:00...
Odd: 40 double-unders
Even: 10 plate ground-to-overhead (45/35)

Post load to comments: