WED10JUL2019

WOD

Primer
2 Rounds
10 ea/dir Hip Circle Monster Walks (lateral/fwd/bwd)
20s ea Side Planks
10 Medball Hamstring Curls

Strength
Back Squat
60/4, 70/4, 75/4
80/2, 85/2, 88/2

Conditioning
AMRAP in 10 Minutes
20 Wallballs (20/14)
12 Deadlifts (185/135)
100M Run

Extra
Strength
Buy-In: 100′ Handstand Walk
3 Rounds:
7 Heavy DBall Cleans
100M DBall Carry
Cash-Out: 50′ Handstand Walk

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TUE9JUL2019

WOD

Primer
2 Rounds
10 Straight Arm Band Pulldown https://bit.ly/2DZeQk1
6-8 Half-Kneeling KB Bottoms-Up Press https://bit.ly/2XaldgZ
10 BB Goodmornings

Conditioning
For Time:
3 Rounds of:
4 Burpees
8 Pull-ups | C2B
4 Burpees
8 Toes to Bar
Directly into 3 Rounds of :
9 Power Cleans (115/80 | 155/105)
9 Push Jerks (115/80 | 155/105)

Midline – After
2 Rounds:
30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups or V-Ups
30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups or V-Ups
30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups or V-Ups

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MON8JUL2019

WOD

Primer
2 Rounds
10 ea/side KB Windmill
5 DBall Slams into Vertical Jump
50ft Double KB OH Carry https://youtu.be/51dv9CsT2K4

Strength
Power Snatch:
Build to Heavy Single

Conditioning
AMRAP 15:
15 Hang Power Snatches (75/55)
60 Double Unders
15 Overhead Squats (75/55)
200M Run

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SAT6JUL2019

WOD

Primer
2 Rounds
6 ea/side SA KB DL
20s Ring Row Hold
5 Heavy DBall Cleans

Conditioning
Teams of 2, For Time :
30 Pullups | C2B
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
90/70 Cal Bike
30 Pullups | C2B
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
90/70 Cal Row

Extra
Strength (before WOD)
For Time:
5 Bar Muscle-ups + 5 Squat Clean and Jerks (70%)
4 Bar Muscle-ups + 4 Squat Clean and Jerks (75%)
3 Bar Muscle-ups + 3 Squat Clean and Jerks (80%)
2 Bar Muscle-ups + 2 Squat Clean and Jerks (85%)
1 Bar Muscle-ups + 1 Squat Clean and Jerks (90%)

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FRI5JUL2019

WOD

Primer
3 Rounds
10 Thread the Needle
10 ea/arm SA DB Thruster
5 ea KB Single-Arm DL (moderate weight)

Conditioning
“Fight Gone Bad” Retest
3 Rounds of:
1 Min Wallballs (20/14)
1 Min Box Jumps (20″
1 Min Sumo Deadlift High Pulls (75/55)
1 Min Shoulder to Overhead (75/55)
1 Min Calorie Row
1 Min Rest

Extra
Strength/Conditioning (after WOD)
For 15 Minutes
Conversation Pace on Bike
Every 5 min, starting at 0, complete:
15 Weighted Goodmornings + Max Effort L-Sit

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THUR4JUL2019

WOD

Mobility
BB Quad Smash
BB Trap Smash
BB/LX Forearm Smash

Primer
2 Rounds
8 Swimmers Stretch https://bit.ly/2JDtWAk
10 ea/side SA Russian KB Swings
12-15 DB Reverse Flies

Strength
4 Sets:
6 Seated Press
6 Chin-ups

Conditioning
In teams of 2, alternate stations for AMRAP in 14 minutes:
30 AbMat Sit-ups
20 Shuttle Sprints x25ft
10 Alternating Dumbbell Snatches (50/35)
*shuttle is 1 rep cone to cone

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