Thursday, July 30, 2015

7/31/15

1. Back squat: work up to a heavy double
*12:00 cap*

2. WOD

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

3. Finisher
On the minute for 10:00...
Odd: burpee box jumps (20) X max reps
Even: rest

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Wednesday, July 29, 2015

7/30/15

1. Clean + jerk: work up to a heavy single
*12:00 cap*

2. WOD

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

3. Finisher
Coach's choice

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Tuesday, July 28, 2015

7/29/15

1. WOD

How fast can you complete?
1 mile run

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

then...

1 mile run


2. Finisher
Coach's choice of circuit

Monday, July 27, 2015

7/28/15

1. Push press: work up to a heavy triple, 1X max reps @ 90% of heavy triple
*12:00 cap to find heavy triple*

2. WOD

4 rounds for quality:
Bent row X10
Scarecrows X10

3. Finisher
1000 M row AFAP!


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Sunday, July 26, 2015

7/27/15

1. Snatch complex:
Hang snatch + below the knee snatch + snatch: work up to a heavy set
*12:00 cap*

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 

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Thursday, July 23, 2015

7/24/15

1. Back squat: work up to a heavy single
*12:00 cap*

2. WOD

4 rounds for quality:
Glute bridge + hold X12 + 20 sec
Broad jump X4

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

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Wednesday, July 22, 2015

7/23/15

1. Clean + jerk: work up to a heavy single
*12:00 cap*

2. WOD

How many rounds/reps can you complete in 15:00?
1 power clean @ ~70% of heavy single
5 toes-to-bar
5+5 pistol squats
10 hand release pushups

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