TGIF! – 7/14/17

WOD #1 – 45min Cap

Partner WOD

Row x 100 Cal

Box Jump x 90

Push Press x 80 (95/65)

Burpee to Plate x 70

Goblet Squat x 60 (55/35)

Wallball x 50 (20/14) (10’/9’)

Kettlebell Swing x 40 (55/35)

Dumbbell Hang Snatch x 30 (35/20)

Pull-up x 20

Chest 2 Bar x 10

Deadlift x 9 (115/65)

Hang Clean x 8 (115/65)

Push Press x 7 (115/65)

Push Jerk x 6 (115/65)

Split Jerk x 5 (115/65)

Snatch x 4 (115/65)

Thruster x 3 (115/65)

Front Squat x 2 (115/65)

HUMP DAY! – 7/12/17

WOD #1 – 25 min

5 rd – Power Clean

75% x 3 (3)

80% x 2 (2)

 

5 rd – Push Jerk

70% x 5 (5)

 

5 rd – Push Pres

77% x 5 (5)

 

 

WOD #2 – For Time

Reps: 21, 15, 9, 3

Pull-up

Box Jump (24/20)

Kettlebell Swing (55/35)

 

Skill:

Double-Unders

 

Accessory:

Dumbbell Floor Press x 10

Chest 2 Bar x 5

Upright Row x 10

Monday! – 7/10/17

WOD #1 – 20 min

7 rd – Snatch

60% x 3

65% x 3

70% x 3

75% x 3

80% x 3 (3)

 

4 rd – Snatch Pull

100% x 3

 

5 rd – Back Squat

78% x 6 (5)

 

WOD #2 – For Time

Reps:  27, 21, 15, 9

Calorie Row

Kettlebell Snatch (55/35)

Overhead Squat (95/65)

 

Skill:

Double-Unders

 

Accessory:

Bench Press x 10, 8, 6, 4, 2

(After ea BP rd)

Chest 2 Bar x 5

Kettlebell Snatch x 10 (5 ea side)

 

SUNDAY! – 7/9/17

WOD #1 – 15 min

3rd – 65%, 70%, 75%

3 Position Snatch x 3

 

4 rd – Snatch

80% x 2

85% x 2

90% x 1

95% x 1

 

WOD #2 – 10 min

5 rds

Rope Climb x 5

2 min rest

Rope Climb x 4

1:30 min rest

Rope Climb x 3

1 min rest

Rope Climb x 2

 

WOD #3 – For time

3 rd

200m

Toes 2 Bar x 20

Hang Power Snatch x 10 (115/80)

 

Skill:

Double-Unders

 

Accessory:

Bench Press x 10, 8, 6, 4, 2

(After ea BP rd)

Chest 2 Bar x 5

Kettlebell Snatch x 10 (5 ea side)

TGIF! – 7/7/17

WOD #1 – 15 min

3 rds – Power Clean

75% x 3

 

3 rds – Push Jerk

65% x 3

 

3 rds – Push Press

75% x 3

 

WOD #2 – 6 min

3 rds – 30 sec rest between rds

Chest 2 Bar x 21

 

WOD #3 – For time

Reps:  15, 12, 9, 6, 3

Deadlifts (245/175)

Row (Calories)

 

Skill:

Double-Unders

 

Accessory:

HUMP DAY! – 7/5/17

WOD #1 – For Time

“Lumberjack 20”

Deadlift x 20 (275/145)

400m

Kettlebell Swing x 20 (55/35)

400m

Overhead Squat x 20 (115/75)

400m

Burpee x 20

400m

Chest 2 Bar x 20

400m

Box Jump x 20 (24/20)

400m

Dumbbell Squat Clean x 20 (35/20)

400m

 

Post time to board

 

WOD #2

 

 

WOD #3

 

Skill:

Double-Unders

 

Accessory:

4 rd

Barbell Curl x 15

Double Kettlebell Swing  x 10 (55/35)

MONDAY! – 7/3/17

WOD #1 –12 min

6 rds – Snatch

60%/3

65%/3

70%/3

75%/3 (3)

 

WOD #2 – 12 min

5 rds Back Squat

75%/6

 

WOD #3 – For Time

3 rds

Wallball x 21 (20/14) (10’/9’)

Row x 18 Cal

Box Jump Over x 15 (24/20)

Kettlebell Snatch x 12 (55/35)

 

Skill:

Double-Unders

 

Accessory:

3 rds

Dumbbell Floor Press x 10

Upright Row x 10