07.29.16

Primer:
3 x 6/side single leg step ups from side of box with DBs in hand
3 x20 reps of weighted sit ups- DB across chest

Barbell Complex- 5 sets of the complex- build load
Back squat x 2
Reverse lunge each leg
Push Press
OHS x 2
Front squat x 2

WOD:
7 rounds of 5 reps of unbroken gymnastics movement- rest as needed

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07.28.16

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SKill: Snatch
4:00 EMOM
snatch balance x 2 reps @65-80%

6:00 EMOM every 2:00 @65-80%
1 high hang snatch + 1 hang snatch + 1 snatch below the knees

WOD:
4 RFT
DB snatch 45/35 x 20 reps total
Sandbag run 200m (start line to fence and back)

07.27.16

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Skill:
Muscle up work
1. transition work on low rings
2. swings from a low bar
3. swings from high rings
4. strict ring dips

WOD:
Not for Time
Deadlifts
10-5-3-1-1-1-3-5-10 reps
65%-70%-80%-85%-90%-95+%-80%-70%-60%

07.26.16


watch video for single leg hip thrusts
Primer: 2 stations- 3 sets of 8 reps (4 each side)
1. single leg hip thrusts on bench and feet elevated
2. single arm DB strict press seated on the ground

WOD:
For Time
1 mile run
then complete
15-12-9
Knees to Elbows
Power Snatches 95/65
and
9-6-3
HSPU – sub strict press with bar
Power Cleans 135/95

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07.24.16

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Primer: Box squats with back racked PVC w/ KB hanging
4 Sets of 4 reps

Skill: OHS
coach led warm up for Overhead Squats

WOD:
For Time
8 OHS 135/95 or 165/105
20 Sit ups
40 DUs or x 3 singles
4 Rope climbs or 8 up/downs
40 Wall Balls 20/14
20 Sit ups
8 OHS 135/95 or 165/105