WOD

Sunday 7.9

Pre-WOD:

Front Squat (5×4 @ 75%)

L1:

3 Rounds for time:
10 Front Squats (95/65)
15 Burpee BJ Overs (24/20)
20 KB Swings (24/16)
Rest 2:00 Between Rounds

L2:

3 Rounds for time:
10 Front Squats (135/95)
15 Burpee BJ Overs (24/20)
20 KB Swings (32/24)
Rest 2:00 Between Rounds

Saturday 7.8

EXP:

Bench Press (4×8 @ 70-75%)

WOD:

With a partner:
50 Partner Wall-Balls
200m run (each, but you can run at the same time)
50 Burpees (total)
200m run
50 KB Swings
200m Run
25 Tire Flips (or 25 D-Ball cleans at south)

Timecap at 15:00 – every rep not completed is 1 second onto final time

Friday 7.7

All:

400m test, then 5 rds of the Greyhound / Rabbit Game. Don’t cherry pick or I’ll start programming fake workouts again 🙂

Also, if you sandbag the test run you will get an auto-burpee penalty at the end.

Have fun, run fast.

Thursday 7.6

Pre-WOD:

HS walk progressions/play, then test max distance in :90

L2:

30/20 cal bike
20 burpee box jump overs 24/20
10 sandbag cleans 150/100 (d-ball bags)

rest 5 minutes
x2

30/20 cal row
20 burpees
10 sandbag cleans 100/75 (d-ball bags)

rest 5 minutes
x2

Wednesday 7.5

WOD:

3 rds Not for time
4 heavy TGU each side
10 rotational slam ball throws each side 10/20lbs
100ft bottoms up overhead KB walk each side
30 ghd sit-ups or TTBach side

Tuesday 7.4

All:

With a partner
100mish swim around the bouys (you can swim in the shallows also.
50 synchro squats with s-bag
400m s-bag run
50 burpees switch as needed
100m swim
50 burpees
400m s-bag run
50 synchro squats with S-bag
100m swim

You may run 400m with out the bag if you don’t like icky lake water 🙂

We will have several weightt sandbags. You need just 1 per team

Monday 7.3

Pre-WOD:

EMOM do 1 thruster from the floor. Men add 10lbs each rds Women add 5 lbs. You may attempt 2 times with in a minute but if you fail you must sit out. You can pause after you clean but no push jerks.

L1: Start out at 95/65
L2: Start out at 155/120

15 minute cap

L3:

5 squat cleans 225/155
200m run
4 squat cleans
200m run
3 squat cleans
200m run
2 squat cleans
200m run
1 squat clean
200m run

L2:

5 squat cleans 185/125
200m run
4 squat cleans
200m run
3 squat cleans
200m run
2 squat cleans
200m run
1 squat clean
200m run

L1:

5 squat cleans 135/95lbs
200m run
4 squat cleans
200m run
3 squat cleans
200m run
2 squat cleans
200m run
1 squat clean
200m run

Friday 6.30

L1:

With a partner
40 power cleans 115/85lbs
40 STO 115/85lbs
80 push-ups

L2:

With a partner
40 snatch 115/85
40 clean and jerk 155/105
40 ring dips

L3:

With a partner
40 snatch 155/105
40 clean and jerk 185/125
40 muscle-ups

L4:

With a partner
40 Snatch 185/125lbs
40 clean and jerks 225/155lbs
40 muscle-ups

30 minute time cap

Thursday 6.29

Pre-WOD:

Max reps deadlift @ 70% 1RM, or 3×5 @ 70%

L1:

21-18-15-12-9-6-3
Double-unders (2:1 Singles to scale)
Sit-ups

L2: Annie

50-40-30-20-10
Double-unders
Sit-ups

Wednesday 6.28

Pre-WOD:

Push Press (4×6 @ 70-75% or 1 rm)

L1:

20 Thrusters 95/65lbs
20 pull-ups
20 Burpees

rest 2:00 (change wt)

20 thrusters 85/65lbs
20 pull-ups
20 burpees

Rest 2:00 (change wt)

20 Thrusters 75/55lbs
20 pull-ups
20 burpees

L2:

20 Thrusters 135/95lbs
20 CTB
20 Burpees

rest 2:00 (change wt)

20 thrusters 115/85lbs
20 CTB
20 burpees

Rest 2:00 (change wt)

20 Thrusters 95/65
20 CTB
20 burpees

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