MON05AUG2019

WOD

Primer
2 Rounds
10 Straight Arm Band Pulldown https://bit.ly/2DZeQk1
20s DBall Bear Hug Hold
6 DBall Squats

Strength
Deadlift: 5 sets to build to max T&G Double,
then 5 singles EMOM at same weight

Conditioning
For Time:
3 Rounds of (9 min cap):
15 Toes to Bar
15 Hang Power Snatch (95/65)
then, finish with 800M Run

*cap is for the couplet, only. At 9 min, anyone still working on couplet starts the run and finishes it.

Extra

Before Deadlifts:
Snatch Pull + Snatch, every 2 min: 40/3, 50/2, 60/2, 70/2, 80/2, 85/1x3sets

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SAT3JUL2019

WOD

Primer
2 Rounds
3ea/side Half Turkish Get-Ups
6 DBall Slams
10 Hollow/Arch Swings

Conditioning
Teams of 2, 2 rounds for Time (24 min cap)
25 Goblet Squats
35 Box Jumps (24/20)
25 Goblet Squats
35 Toes to Bar

then, 100/80 Calorie Row

Extra
Before:
3 min AMRAP:
Power Snatches 85% of best PS

After:
3 x 25 Weighted GHD Hip Extensions
After Each Set: 20 Hollow Rocks

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FRI2AUG2019

WOD

Primer
2 Rounds
5 Aipa Rows (Row Iso-Drag Curl) https://bit.ly/2SUiGCs
10 Poorman’s Leg Curl w/ hip circle

Strength
Hang Clean: Build to Heavy Double

Conditioning
For Time:
21-15-9:
Deadlifts (55%)
Burpees Over Bar
Pullups

*DL weight 55% of 1RM, no heavier than 245/155

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THUR1AUG2019

WOD

Mobility
BB Trap Smash
BB Quad Roll
6ea Prone IYT’s
20s KB Hollow Hold (2 sets) https://bit.ly/2YA6xUv

Conditioning
5 Rounds:
15 Wallballs (20/14)
200′ Farmers Carry (50’s/35’s)
9 Dumbbell Strict Press (50’s/35’s)

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WED31JUL2019

WOD

Primer
2 Rounds
6ea/side KB Cross Chops
5 Tempo Goblet Squats (23X1)*

*2sec descent, 3sec hold at bottom, explode up, 1sec at top

Strength
Back Squat
Find 1RM

Conditioning
AMRAP in 10 minutes:
15 Burpees over Bar
15 Power Cleans

*PC: start at 40% and increase 10% each round

Extra
Posterior & Midline
100 Banded Good Mornings
100 Banded Pull-Aparts

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TUE30JUL2019

WOD

Primer
2 Rounds
15 Supinated Band Pull-Aparts https://bit.ly/313okoM
10 KB Curl to Press
10 Alt Jumping Lunges

Strength
Bench Press: 5-6 sets building to a heavy set of 5

Conditioning
AMRAP in 10 min:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
10 Strict Pullups | R+ 5 Bar Muscle-ups

Extra
Every 4 min x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups

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